Metabolically Supportive Glute-focused Workout Routine
Before getting into exercises with weights, it is important to do activation exercises. This assists in strengthening the muscles and makes your workout more effective. If you are just starting out, feel free to omit the band or use a weaker strength band.
Activation - 3 sets of 6-12 reps: fire hydrants, glute kickbacks, banded shuffles into squat pulse
Fire Hydrants: Begin by placing a band around your thighs and getting into a tabletop position. Make sure that your back is in a neutral position - avoid arching the lower back or rounding at the shoulders. Squeeze your glutes and lift your leg. Be sure to keep the knee at a ~90-degree angle.
Glute Kickbacks: Start by placing a looped resistance band either above the knees or around the ankles (for heavier bands, place above the knees; for lighter/bigger looped bands, place around the ankles. Feel free to brace your hands on a wall or pole in front of you. Engage your core to maintain a neutral back and shift your weight onto one foot. The weight-bearing foot should have a slight bend in the knee. Next, squeeze the glutes and use your heel to extend your leg behind you. Slowly bring the leg back to the starting position and repeat.
Banded shuffle into squat pulse: This exercise can be done without a band to make it easier. However, if you are using a band, place it on the thighs or below the knee (this depends on the size & strength of the band). Get down into a squatted position, keeping your weight in your heels and your back flat. Take 3 steps to one side, keeping your feet far apart with each step. Once you finish 3 steps on one side, add in a squat with a pulse and reverse directions.
Exercise #1: Deadlifts (6-12 reps, 3-4 rounds)
Start by holding the dumbbells in front of you with your palms facing your body and your feet hip width apart. With a slight bend in your knees, bend at the waist to lower the weights down to the ground. Try not to bend the knees to get down - you want the movement coming from the waist. Keep your back straight and lower to a depth that is comfortable for you. It is better to not go as low and maintain correct form than to go to the ground but with poor form. Once you reach a comfortable point, extend at the waist in order to return to a standing position. This is a slow and controlled exercise. Inhale as you lower and exhale as you straighten back up.
Exercise #2: Banded glute bridge pull aparts (6-12 reps, 3-4 rounds)
Place a small, looped resistance band just above the knees. Next, lay on your back with your feet flat on the floor. Your feet should be hip width apart and should be ~12 inches from the glutes. Engage the core to get your lower back flat on the floor. There should be no arch in the lower back. Press your hips up and squeeze the glutes. From here, drive your knees open and out. It does not have to be a large movement; however, you need to keep your hips lifted as you pull the knees apart. You can either lower back down and repeat the exercise or stay in a glute bridge and do all of your reps before lowering down.
Exercise #3: Assisted pistol squat (6-12 reps, 3-4 rounds) Stand tall with your arms extended straight in front of your chest and your right heel slightly raised in front of you (to make this exercise more difficult, hold a dumbbell at your chest!) Your right foot will stay out above the ground for the entire exercise. Keep your back flat, engage your core, push your hips back, and slowly lower your body onto a chair/box by bending the standing leg. Be sure to keep your weight in your heels. Reverse the move to push yourself back up to the starting position. Repeat for desired number of reps before switching to the other side
Exercise #4: Goblet squats (6-12 reps, 3-4 rounds)
Begin by holding a dumbbell in your hands such that your palms face upwards against the bottom end of one side of the dumbbell. Stand with your feet shoulder width apart and roll your shoulders back in order to keep a neutral spine. To lower down, sit back in your hips while maintaining a tall spine. Make sure to go deep enough so that your hips go below your knees but do not go so forward that you begin to lean forward and compromise your form. Make sure your weight is in your heels and constantly push your knees out as you perform the exercise so that they are not falling inward. You should also squeeze your glutes and extend your hips fully when returning to an upright position
After your workout, remember to stretch, and have a snack, or a meal. Before starting any new workout program, please consult with your doctor to determine if it is the right fit for you.