Name: Playbook - Dr. Caleb Burgess - Glute Strength - Multiplanar - Part 2
Uploaded: 2024-04-19T04:48:15.157Z
Duration: 30 min
Description: Glute Strength - Multiplanar - Part 2

This workout is designed to build MULTI-PLANAR glute strength, meaning that you work the glute muscles in all 3 planes of motion in which they work (backward, to the side, and rotating outward).

Building glute strength not only helps improve hip strength and stability, but it's also very important in improving and maintaining knee, ankle, foot and low back/spinal health as well!

This routine can be performed daily, although I recommend doing it every other day if it feels taxing on the hips or the glutes get excessively sore (especially as you first start this routine, muscle soreness may be more apparent and may last 2-3 days or longer).

The exercises can be progressed by using a band with more resistance or by slowing down the tempo/speed that you perform the exercise (either through the motion or holding positions/contractions for longer).

As always, if you need a modification, progression, or regression on ANY of the exercises, or if you're having difficulty or pain with anything, please send me a message using the 3 dots at the top right of the app and I will be happy to help!

Don't forget to leave a comment and/or review after your finish each workout, letting me know how you like it and how you're progressing!

And tag me on Instagram @dr.caleb.burgess so that I can repost you and celebrate your progress!

*Listen/watch video for a detailed description
*Goal rep range to try to achieve per set is between 8-15 reps (always aim to achieve the higher number)
*Hold 1-5 sec at the top of each rep, depending on your strength and control
*Rest time is between sides

Quadruped Donkey Kick with Looped Band

*Listen/watch video for a detailed description
*Goal rep range to try to achieve per set is between 8-12 reps (always aim to achieve the higher number)
*Take 2-3 sec to lower down on each rep
*Rest time is between sides

Tips:
- Place pads, pillows, etc under you back knee so that you can track your depth on each rep...then decrease the amount you tap to (go lower) until you are tapping the ground with your knee over time
- Decrease how deep you squat down if you can't hit at least 8 reps at your current depth
- The weight of the dumbbells isn't all that important, as they are mostly used as a counterbalance (use somewhere between 3-15 pounds in each hand)

Single Leg Squat - Skater Squat

*Listen/watch video for a detailed description
*Goal rep range to try to achieve per set is between 8-15 reps (always aim to achieve the higher number)
*Hold 1-5 sec at the top of each rep, depending on your strength and control
*Rest time is between sides

Tips:
- If you don't have a bench, you can use your bed (if lower enough) a couch, etc

Single Leg Hip Thrust - Bodyweight

*Listen/watch video for a detailed description
*Goal rep range to try to achieve per set is between 8-15 reps (always aim to achieve the higher number)
*Hold 1-5 sec at the top of each rep, depending on your strength and control
*Rest time is between sides

Tips:
- If you don't have a box like this, you can use your counter top, the back of the couch, etc

Standing Fire Hydrant with Forearms Supported - with Band

Glute Strength - Multiplanar - Part 2

Struggling with these band exercise especially the side lying bridge with abduction of the hips.  Should I start without the band on this

Glute Strength - Multiplanar - Part 1

I feel better every time i do the exercises. And every time it goes easier. For me these are the best exercises i’ve had in years and i didn’t know i had so many problems with my hips. 
I am very gratefull, thank you.

Barry

Just started after coming back home from my trip! Man does it feel great 👌🏻

Glute Strength - Multiplanar - Part 2

More workouts from Dr. Caleb Burgess