Salute The Glutes – Healing Experience App

Healing Experience App

Here is the Equipment Needed for this course:

Resistance Bands
Access to a local Gym
T Bar
Dumbells

Course Content

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Salute The Glutes

Let’s Get A Few Things Straight

What Can I Expect?

Nutrition Guide

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Salute The Glutes Week 1: Day 1 - Glute Focus

Workout 1 Day 1: Warm Up 3 Topics

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Lesson Content

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Banded Fire Hydrants 3×15

Glute Bridge Hold (15 Seconds) 3×15

Glute Bridge 15 Reps 3×15

Workout 1 Day 1: Set 1 3 Topics

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Weighted Glute Bridges 4×15

Hip Thrust Hold x 15 seconds 4×15

Hip Thrust 4×15

Workout 1 Day 1: Set 2 2 Topics

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Single-leg glute bridge 3×15

Single-leg hip thrust 3×15

Workout 1: Day 1: Burn Out 1 Topic

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Seated abductions 4×25

Workout Week 1: Day 2 Hamstring Focus

Week 1 Day 2: Warm Up 3 Topics

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Seated abductions x 20

Elevated glute bridge x 20

Wall high knees x 20

Week 1 Day 2: Set 1 3 Topics

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Banded pull throughs 4×15

Week 1 Day 2: Set 2 2 Topics

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Single leg RDL 3×15

Split squat 3×15

Week 1 Day 2: Burn Out 1 Topic

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Banded side steps 4×20

Workout Week 1: Day 3 Glutes + Hamstring Focus

Week 1 Day 3: Warmup 3 Topics

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Banded side steps

Glute bridge (3 sec hold on each rep)

Week 1 Day 3: Set 1 3 Topics

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Hip Thrusts 4×15

Half RDL w/ Band 4×15

Sumo deadlift 4×15

Week 1 Day 3: Set 2 2 Topics

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Elevated single-leg RDL 3×15

Elevated single-leg glute bridge 3×15

Week 1 Day 3: Burn Out 1 Topic

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Double-banded hip thrusts 4×25

Workout Week 2: Day 1 - Glute Focus

Week 2 Day 1: Warmup 3 Topics

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Fire hydrant/Angeled fire hydrant 3×10

Kickback w/ 2 sec hold 3×12

Frog Bridges 3×15

Week 2 Day 1: Set 1 4 Topics

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Weighted glute bridge Hold 5 x 15 secs

Weighted glute bridge 5 x 10

Hip thrust pulse 5 x 15

Banded Hip Thrust 5 x 10

Week 2 Day 1: Set 2 2 Topics

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Lesson Content

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Elevated split squat 4×12

Staggered Hip Thrust 4×12

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Course Includes

42 Lessons
82 Topics