Congratulations on taking an important step in your strength-building journey. I hope this program will help you as much as it has helped many of my clients and myself in feeling stronger and more injury-proof!
Step 1: Print out this Engineering Your Body: Gluteal Edition Reference Guide that will serve as your “cheat sheet” for the program. I recommend that you print it double-sided in color.
Step 2: Gather your equipment. Here’s what you will need:
-One looped resistance band. (I suggest the Sling Shot Hip Circle by Mark Bell. If you are a complete beginner, you might want to start with something like a Miniband from Perform Better.) You can start the exercises without a band if you don’t currently have one. But the exercises will be much more effective with the added resistance of the band.
-An exercise mat and a bit of open floor space.
-A knee height sturdy bench, table, or chair.
Step 3: Take a look at the Engineering Your Body: Gluteal Edition Exercise Descriptions document for all the nitty-gritty details and explanations of the exercises. There are photos demonstrating nearly every exercise in this program as well for you to follow along.
Step 4: View the two videos below. The first contains the warm-up, gluteal portion, and core portion of both Workout A and Workout B. The second video is your lower-body foam rolling sequence that is designed to be done at the end of each workout.
Step 5: Enjoy your new-found strength and expect a bit of soreness the first few times you perform the exercises. If you have any questions about the program, please do not hesitate to reach out to me at email@example.com.