Exercise Tempo Sets Reps period

1min
Exercise 1: Weighted and banded hipthrust 2 second 5 Failure
-1:30

15-20 reps 1min

Exercise 2: 1.5 rep split squat 4
each leg -1:30

Day 1 GLUTES 4 seconds on

Exercise 3 PART 1: Wide stance squat 3 15-20 n/a
the way down

1:30-
Exercise 3 PART 2: Banded hip thrust 3 25-30
2min
20-30 each
Exercise 4: Single leg banded abduction 3 1:00
leg
1min-
Pistol chair squat
Exercise 1: tempo on the 4 10-12 1min-
Straight leg deadlift tempo on the 4 15-20 1:30
Day 2 QUADS &
Exercise 2:
1min-
1:30
Step
Lyingups
Exercise 3:
down unilateral banded 3 15 each
15-20 leg
each 1min-
HAMS
Exercise 4:
4 1:30
hamstring curls
Exercise 5: Banded adductions 4 leg leg
10 each 1:30
1min
30
Exercise 6: Assisted sissy squat 3 Failure
seconds
1min-
Exercise 1: Shoulder press 4 15-20 1min-
Bent over row 4 15-20 1:30
Exercise 2:
1min-
1:30
Exercise 3: Seated unilateral band row 3 Start20with
Exercise 4: Plank 3 30-40 1:30
1min
Day 3 UPPER & Exercise 5: Leg lifts 3 20-30
15-20 1min
ABS seconds
each side
Exercise 6: Side planks 3 1min
and try and
up it another
5 seconds
Day 4 to go on a longer walk or do some cardio on
each week!
 Equipment
dumbell/ Helpband
use. Use a resistance and advice
above your knees, drive
kettlebell + through your heels, make sure to stick to the tempo
weighted
backpack/ jerry Come all the way up, half way down and back up
can/ dumbell/ again, that is one full rep
kettlebell

Jerry can/ Day 5 GLUTES

Hold a weight infront of you, rest your weight back
dumbell/
on your heels to engage your glutes
kettlebell

Put a band around the top of your knees, hip thrust

Resistance focusing on keeping your knees pushed out on the
band way up and locking out the glutes for a brief pause
at the top of each rep
Resistance
Put a band around the top of your knees, sit on a chair, keeping one leg firmly in place, do abdu
band
weighted Find a chair or seat so that when you sit down fully it takes you to parallel or the same level as i
dumbell/
jerry can/ are struggling to get good contact in your Day 6 QUADS &
Resistance starts below your knees. Use a weight if possible to
dumbell/ Here is a good example, but you would be using resistance tubes insteadHAMSand attaching it to som
Resistance
tubes Hook a resistance tube around something steady, hook the other side around the top of your kn
tubes Hold onto something stable and bust out a few of these boys, hate me later x - https://www.yout
Resistance Stand on a resistance tube and use the handle like Day 7
jerry can/
tube an assisted
Resistance Hold onto a shoulder
weight of press
some machine
sort
dumbell/ Hook a long band onto something stable
tube all start somewhere (make sure your body is level
you feel your lower back starts to lift off the floor,
Again, refer to guidance in the reps box, your
starting point will all be dependant on your fitness
levels
 Exercise down, 1Tempo
second pause Sets Reps period Equipment
Exercise 1: Banded wider stance hip thrust 4 Failure 1:00 kettlebell +
and squeeze at the top

Resistance
Exercise 2: Banded crab walks 3 20-30 1:00
band

Jerry can/
dumbell/
3 seconds on the way 15 each
Exercise 3: Single leg hip thrust 3 1:00 kettlebell +
down leg
resistance
band

Failure
Resistance
Exercise 4: Banded kick back 3 on each 1:00
band
leg
Exercise 5: Weighted frog pumps 3 F 1:00 kettlebell +
Exercise 1: Heel elevated goblet squat 4 12-15
15 each 1:30 jerry can/
Exercise 2: Weighted short stance lunges 3 1:00 jerry can/
leg 30
Exercise 3: Kneeling sissy squat 3 8-10
seconds Weighted
Exercise 4: Good mornings bottom whilst fully 3 15
3 each 1:30
Exercise 5: Floor quad contractions 3 1:00 back pack
leg
Active rest day, get some steps in, or
something you enjoy
KEY
alloted set amounts

EFFECTIVE
 Help
place your feet andwider
slightly advice
than usual and
point your toes out, place the band just

See for form: https://www.youtube.com/watch?v=7C8mL0v976o

Use whatever you can for weight

Use a weight that will bring you to failure at

around 30 reps
weighted infront of you, if it is a weighted
Use weights or none depending on your fitness level, focus on bracing your core to protect your back: https://www.youtub
https://www.youtube.com/watch?v=QSeR1VjZOks
Use a weighted back pack or something
you
Withcan
yoursafely put in
legs out onfront
yourofbackyou for
satthese
on the floor, contract and squueze your quads as hard s you can for 20 seconds, pa
Exercise Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
Weighted and banded
Exercise 1:
hipthrust

Exercise 2: 1.5 rep split squat

Exercise 3 PART 1: Wide stance squat

Exercise 3 PART 2: Banded hip thrust

Exercise 4: Single leg banded abduction

Exercise 1: Pistol chair squat

Exercise 2: Straight leg deadlift

Exercise 3: Step ups

Exercise 4: Lying down unilateral
banded hamstring curls
Exercise 5: Banded abductions

Exercise 6: Assisted sissy squat

Exercise 1: Shoulder press

Exercise 2: Bent over row

Exercise 3: Seated unilateral band row

Exercise 4: Plank

Exercise 5: Leg lifts

Exercise 6: Side planks

Exercise 1: Banded wider stance hip

thrust
Exercise 2: Banded crab walks

Exercise 3: Single leg hip thrust

Exercise 4: Banded kick back

Exercise 5: Weighted frog pumps

Exercise 1: Heel elevated goblet squat

Exercise 2: Weighted short stance

lunges

Exercise 3: Kneeling sissy squat

Exercise 4: Good mornings

Exercise 5: Floor quad contractions