GLUTES & GROINS

GLUTES & GROINS

Focus

This self-managed program focuses on enhancing mobility, strength, and flexibility in your glutes and groins, which work as opposing muscle groups (agonist and antagonist). To achieve optimal movement and stability, it’s essential to train them in sync. This program is designed to empower you with the tools and knowledge to maintain balanced mobility and long-term functionality—if you commit to consistent effort.

Key Areas of Focus

• Glute and adductor mobility

• Adductor strength and flexibility

• Lateral glute strength

• Hamstring flexibility and spinal flexion

• Hip flexor strength and flexibility

• Glute flexibility

• Lower body strength and control

Program Overview

• Duration: 6-8 weeks (progress at your own pace)

• Frequency: 1-2 sessions per week

• Equipment Required:

  • Kettlebells: 8-20kg (adjusted for your level)

  • Ankle weights: 2-5 kg

  • Yoga blocks: 2-4 depending on your level

  • Two gym boxes or benches

  • Wall space

What You’ll Gain

This program is more than just a workout—it’s a lifelong investment in your body’s strength and mobility. With dedication, you’ll enhance your movement capabilities, unlock new ranges of motion, and develop resilience against injuries.

This program is fully self-guided and requires no additional support or instruction. It is designed for those looking to take control of their mobility journey independently.