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 Diamond Glutes at Home-1

Week: One Two Three Four Five Six

Superset: Do the reps of the first exercise and immediately follow up with the reps of the second. If needed a small rest of 15-30 seconds can be taken after the first two exercises then continue by repeating the superset the specified times.
Weight: Use dumbbells, water jug, weight plate, etc. I designed this program to work with 8-20 lbs (400 g-10 kg).
Bench: Use a bench, sofa or chair.
Band: Hip Circle Band e.g. Diamond Glutes HC Band (opens in new window; use code DGHOME for $5 off one band and free US shipping).

Week 1-Day 1

5 Supersets

## Squats with weight in each hand » ***10-12 reps*** * Weight (dumbbell, water jug, etc.) in each hand * Feet about shoulder width * Put butt out; controlled, slow squat down keeping muscles under tension * Back up and pause for a glute squeeze at top.

Squats with weight in each hand » 10-12 reps

  • Weight in each hand
  • Feet about shoulder width
  • Put butt out; controlled, slow squat down keeping muscles under tension
  • Back up and pause for a glute squeeze at top.
## Floor Bridges with weight » ***12 reps*** * Lie down on your back knees up with feet relatively close to glutes while holding a weight (dumbbell, water jug, weight plate, etc.) upon your waist * Engage core, lift waist up to form bridge * Get a good active squeeze of the glutes then lower

Floor Bridges with weight » 12 reps

  • Lie down on your back knees up with feet relatively close to glutes while holding a weight upon your waist
  • Engage core, lift waist up to form bridge
  • Get a good active squeeze of the glutes then lower

4 Supersets

### Front Walks with Band » **_10 steps forward/backward_** * Band just above knee * Push knees out as far as you can * Walk forward on "train tracks" keeping core engaged * One leg then the other is "one" * Reverse * If you don't have a room to move 10 in a direction then divide it up, two 5's, two 4's and then 2, etc.

Front Walks with Band » 10 steps forward/backward

  • Band just above knees
  • Push knees out as far as you can
  • Walk forward on "train tracks" keeping core engaged
  • One leg then the other is "one"
  • Reverse; if you don't have a room to move 10 in a direction then divide it up—two 5's, two 4's and then 2, etc.
### Romanian Dead Lifts » **_10 reps_** * Weight in each hand, close to body, little bend in the knee * Core is engaged, lower controlled with butt out * Come up—pause with glute squeeze

Romanian Dead Lifts » 10 reps

  • Weight in each hand, close to body, little bend in the knee
  • Core is engaged, lower controlled with butt out
  • Come up—pause with glute squeeze

3 Supersets

### Rotational Lunges **_10 each side_** * Hold weight on your right shoulder with legs in slightly wide stance * Put all the weight on one heel, rotate down and toward that heel stretching the glute * Then drive up towards left side, lifting the right foot up onto toes squeezing the right glute * Repeat with opposite side

Rotational Lunges » 10 each side

  • Hold weight on your right shoulder with legs in slightly wide stance
  • Put all the weight on one heel, rotate down and toward that heel stretching the glute
  • Then drive up towards left side, lifting the right foot up onto toes squeezing the right glute
  • Repeat with opposite side
### Single Leg Hip Thrust **_10 each side_** * Lean upper back on an elevated surface * Hold weight upon your left hip * Lift right leg and drop down * Chin down and lift up—don't arch—and pause with glute squeeze at the top * Do all one side then switch

Single Leg Hip Thrust » 10 each side

  • Lean upper back on an elevated surface
  • Hold weight upon your left hip
  • Keep right leg lifted and drop down
  • Chin down and lift up—don't arch—and pause with glute squeeze at the top
  • Do all one side then switch

Week 1-Day 2

4 Supersets

### Frog Pumps » **_15 reps_** * Back on floor, bracing with arms * Keep feet close to glutes, weight on hips and move hips up while squeezing heels together * Squeeze glutes together at top to feel it

Frog Pumps » 15 reps

  • Back on floor, bracing with arms
  • Keep feet close to glutes, weight on hips and move hips up while squeezing heels together
  • Squeeze glutes together at top to feel it
### Diagonal Romanian Dead Lifts » **_12 reps_** * Stand with feet about shoulder width * Weight in each hand, close to body, little bend in the knee * Core is engaged, lower controlled to one side with butt out * Come up—pause with glute squeeze; alternate sides

Diagonal Romanian Dead Lifts » 12 reps

  • Stand with feet about shoulder width
  • Weight in each hand, close to body, little bend in the knee
  • Core is engaged, lower controlled to one side with butt out
  • Come up—pause with glute squeeze; alternate sides

4 Supersets

### Skier Side Jumps with Pause » **_8 each side_** * Body neutral * Inside leg can stabilize if needed * Catch and control your landings

Skier Side Jumps with Pause » 8 each side

  • Body neutral
  • Inside leg can stabilize if needed
  • Catch and control your landings
### Sit Up Abductions with Band » **_10 reps** * Sit down with band just above knees * Push knees out to side * Stand up and squeeze glutes * Sit back down, controlled * Close legs

Sit Up Abductions with Band » 10 reps

  • Sit down with band just above knees
  • Push knees out to side
  • Stand up and squeeze glutes
  • Sit back down, controlled
  • Close legs

4 Supersets

### Goblet Squats with Dumbbell » **_10 reps_** * Hold weight close to body, toes slightly out * Core engaged, push the knees out * Squat down, rise up, then squeeze the glutes without arching back

Goblet Squats with Dumbbell » 10 reps

  • Hold weight close to body, toes slightly out
  • Core engaged, push the knees out
  • Squat down, rise up, then squeeze the glutes without arching back
### Front Walks with Band » **_10 steps forward/backward_** * Band just above knees * Push knees out as far as you can * Walk forward on "train tracks" keeping core engaged * One leg then the other is "one" * Reverse; if you don't have a room to move 10 in a direction then divide it up—two 5's, two 4's and then 2, etc.

Front Walks with Band » 10 steps forward/backward

  • Band just above knees
  • Push knees out as far as you can
  • Walk forward on "train tracks" keeping core engaged
  • One leg then the other is "one"
  • Reverse; if you don't have a room to move 10 in a direction then divide it up—two 5's, two 4's and then 2, etc.

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