During that next 3 weeks of following this routine, It is important to stay hydrated!

Keep a stopwatch handy, or use the clock on your mobile phone, to set a timer for your break between each set.

Week 1 - develop proper form.

Week 2 - add a resistance band.

Week 3 - add more reps and less rest.

my DIARY Notes:

The Routine:

Set your intentions for each session.

Complete THE PEACH and FUEGO, 2-3 times a week for the next 3 weeks.

Take pictures and use #hashtag #theglutediary

THE PEACH

(GLUTE | NO JUMPING)

Total - 3 sets x 10 reps (45 sec rest between each set)
How To: Lying on your back with your knees bent and feet on the floor, arms at your sides with the palm of your hands face down touching the floor, raise your pelvic bone off the floor squeezing your glutes. Hold that position for 3-5 seconds, then release. Repeat 10x
Weight Recommendation* Resistance Bands
Total - 4 sets x 10 reps (1 min rest between each set)
Weight recommendation* Resistance Bands
How To: Sitting on a chair, separate your legs as far as they can go, then bring them back together, repeating this movement 10x
Total - 4 sets x 10 reps (1 min rest between each set)
Weight recommendation* Resistance Bands
How To: Sitting on a chair, separate your legs as far as they can go, then bring them back together, repeating this movement 10x
Total - 4 sets x 12 reps (each leg. 1 min rest between each set)
How to: Count to 3 seconds when declining to the ground. This technique will add more tension to the quad muscle and helps with balance/ stabilization abilities. Repeat this movement 12x each leg.
Total - 4 sets x 10-20 reps (15-30 sec rest between each set)

FUEGO

(GLUTE ACTIVATION)