Romanian Deadlift
4 sets of 8 reps
Slide the weights down the thighs and keep the shins nearly vertical.
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StrengthIntermediate30-45 Min
Glute Power Foundation
A lower-body strength session with dumbbells and bands to build glute power, hip stability, and strong posture.
Coach
Maya Ellis
Estimated time
35 min
Equipment
Dumbbells, Resistance Bands, Bench Or Step
Overview
This plan leans into quality reps and unilateral work to build lower-body power without maximal loading.
Use it as a standalone strength day or the anchor session in a weekly glute-focused split.
Strength Block
Rear-Foot Elevated Split Squat
3 sets of 8 reps each side
Lower straight down and keep the front heel heavy.
Banded Glute Bridge Pulse
2 sets of 20 reps
Press the knees slightly out as you lift.
Coach's tip
Progression
Increase load only after you can keep a three-second lowering phase on every split squat rep.
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