Saad core and glute focusing

Transform your physique with the **Saad Core and Glute Focus** program, a comprehensive 4-week regimen designed to sculpt and strengthen your core and glutes. Comprising 16 intense sessions, this program combines heavy lifts like barbell hip thrusts and dynamic movements such as kettlebell swings to maximize muscle engagement. Each workout is strategically crafted to enhance stability, power, and endurance, ensuring you build a solid foundation while pushing your limits. Get ready to elevate your training and achieve the results you've been striving for!

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Week 1

Week 2

Week 3

Week 4

Warmup 
Glute bridges 2x20
Hip CARs 2x5each leg
Diaphragmatic breathing 2x30s

Hip Thrust (Barbell)

Goblet Squat

Reverse Lunge (Bodyweight)

Glute Kickback

Kegels

Dead Bug

Lower gluts +core 

Warmup
Cat cow 2x10
Shoulder  CARs 2x5
Box Breathing 3rounds 


Incline Bench Press (Dumbbell)

Bent Over Row (Barbell)

Overhead Press (Dumbbell)

Side Plank with Reach Through

Hollow Hold

Kegels With Breath Hold

Upper 

Warmup 
World's greatest stretch 2xside
Lunge with twist 2x10
Band glute 2x20

Bulgarian Split Squat (Dumbbell)

Kettlebell Swing

Step-Up (Weighted)

Single Leg Hip Thrust

Side Plank With Hip Dips

Reverse Crunch +kegel Hold

Lower 

Warmup 
Band pull aparts 2x15
Scapular pushup 2x10 
Deep squat hold 2x30 seconds

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