planBeginnerHome1 training days / week
Postpartum-Safe Glute Return
Gentle re-introduction to glute and core training after medical clearance.
42 min1747 views83 saved
A gentle plan for postpartum members returning to exercise only after their doctor or pelvic-health professional has cleared them. Begin with bodyweight, stop on any coning, leaking or pressure, and prioritize breath and connection over intensity.
Plan schedule
5-week programWeek 1
Day 1Glute Bridge (Bodyweight) + Glute Bridge March + Clamshell + Quadruped Hip Circle2x10
Day 2Rest dayWalk, stretch or fully recover — no programmed session.
Day 3Rest dayWalk, stretch or fully recover — no programmed session.
Day 4Rest dayWalk, stretch or fully recover — no programmed session.
Day 5Rest dayWalk, stretch or fully recover — no programmed session.
Day 6Rest dayWalk, stretch or fully recover — no programmed session.
Day 7Rest dayWalk, stretch or fully recover — no programmed session.
Week 3
Day 1Banded Glute Bridge + Side-Lying Abduction + Reverse Lunge + Fire Hydrant3x10
Day 2Rest dayWalk, stretch or fully recover — no programmed session.
Day 3Rest dayWalk, stretch or fully recover — no programmed session.
Day 4Rest dayWalk, stretch or fully recover — no programmed session.
Day 5Rest dayWalk, stretch or fully recover — no programmed session.
Day 6Rest dayWalk, stretch or fully recover — no programmed session.
Day 7Rest dayWalk, stretch or fully recover — no programmed session.
Week 5
Day 1Goblet Squat + Step-Up + Romanian Deadlift (RDL) + Frog Pump3x12
Day 2Rest dayWalk, stretch or fully recover — no programmed session.
Day 3Rest dayWalk, stretch or fully recover — no programmed session.
Day 4Rest dayWalk, stretch or fully recover — no programmed session.
Day 5Rest dayWalk, stretch or fully recover — no programmed session.
Day 6Rest dayWalk, stretch or fully recover — no programmed session.
Day 7Rest dayWalk, stretch or fully recover — no programmed session.
Log in to join and check in
Log in to join and check inRelated
plan
beginnerhome
No Equipment Home Glute Plan
Build your peach at home with bodyweight and bands. 3 days/week, 6 weeks.
42 min4455 views139 saved
plan
intermediategym
12-Week Glute Growth Program
Intermediate program for serious glute development. 4 days/week with progressive overload.
84 min3932 views108 saved
plan
beginnerboth
7-Day Peach Starter Plan
Perfect beginner plan to build your glute foundation. 4 days/week, home or gym.
30 min3409 views77 saved