THE PLAN (from home)

**THE PLAN** is a focused 1-week program designed to sculpt and strengthen your glutes and core through four dynamic workouts. Each session, scheduled four times a week, combines targeted exercises like Dumbbell Hip Thrusts, Bulgarian Split Squats, and Planks to maximize muscle engagement and build endurance. With a blend of bodyweight and dumbbell movements, this program is perfect for all fitness levels looking to enhance their lower body and core strength efficiently. Get ready to feel the burn and see the results!

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Week 1

Dead Bug

Reverse Abs Crunch (Bodyweight)

Plank

Bird Dog

Side Plank

Core (Tuesday)

Hip Thrust (Dumbbell)

Step-Up (Weighted)

Romanian Deadlift (Dumbbell)

Clamshells (Band)

Glute Bridge (Dumbbell)

Hip Abduction (Band)

Wednesday (Glutes)

Thursday (core+light Glutes)

Bulgarian Split Squat (Dumbbell)

Glute Kickback

Monday (GLUTES)

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