A . Wellness Method Workout Programs

Focus on last 2-3 reps of each set to be challenging! If it is not, make sure you increase your weight mostly for your lower body.

Each video provides instruction for the moves. You will see a number such as “3×12” next to each move. The first number is the number of sets, the second number is the number of reps you will do. It reads, “do three sets of 12 reps”.

Mobility 

• 90/90 hip stretch - 20 reps 

• Pigeon pose – 1 min per side 

• Spiderman stretch with thoracic rotation – 30 sec per side 

Activation

• Banded Glute Bridges – 3x15

• Clamshells – 3x15, each side 

Strength

• Hip Thrust - 4x10

• Single-leg RDL - 3x10, each leg

• Cable Kickback - 3x12, each leg 

Core 

• Dead bug - 3x12

• Side plank w hip drop - 3x10, each side

• Cat Cow - 2x10 

• Chest Opener with Band - 3x10 sec holds

• Standing Hip Flexor - 30 sec each side 

Activation (Glute)

• Banded Side Steps – 3x20

• Quadruped Hip Extension – 3x12, each side 

Strength (higher rep, moderate weight)

• Knee Push ups - 3x10

• Barbell or DB Row - 3x15

• Lateral Raises - 3x12

• Tricep Kickbacks - 3x15

Core 

• Bird Dog  - 3x12

• Side leg toe touch - 3x10, each side

Mobility 

• Pigeon Pose with Twist – 2x6 each side 

• Spiderman to Hamstring Stretch - 2x8 each side 

Activation

• Glute Bridge March – 3x20

• Banded Kickbacks – 3x15, each side 

Strength

• Romanian Deadlift - 4x10 

• Bulgarian Split Squat – 3x12, each side

• Cable Pull Through - 3x12, each leg 

Core 

• Single Leg Heel Drop - 3x12 

• Bear Crawl Knee Drop - 3x20 

Mobility

• Cossack Squat – 2x10 

• Adductor Rockback - 3x10 

Activation (Glute)

• Banded Frog Pumps – 3x20

• Band Side Steps – 3x12 

• Single Leg Hip Thrust (band) - 3x10 

Strength (higher rep, moderate weight)

• DB shoulder press - 3x12

• Lat Pulldown - 3x12

• Face Pulls  - 3x15

• Front Raises - 3x12

Core 

• Side plank hip dip   - 3x12, each side

• C Curve Roll Down - 3x12

Focus: Glute Max + Unilateral Stability

Use the weight that makes the last 2 reps of each strength section challenging to complete

Mobility

• 90/90 Hip Stretch w Lift-Off – 2x10

• Pigeon Pose – 1 min per side

• World’s Greatest Stretch – 45 sec per side

Activation

• Glute March – 3x15

• Standing 45 degree kickback – 3x15, each side

Strength

• Barbell Hip Thrust (2-sec pause) – 4x8

• Contralateral DB RDL – 3x12, each leg

• Cable Abduction (standing) – 3x15, each leg

Core

• Dead Bug w Heel Tap – 3x14

• Side Plank w Leg Lift – 3x10, each side
  

Focus: Upper Body + Glute Activation

• Mobility

  • Cat Cow w Thoracic Reach – 2x12, alt sides

  • Banded Chest Opener – 3x15 sec

  • Half-Kneeling Hip Flexor Stretch – 45 sec per side

  Activation (Glute)

  • Banded Monster Walks – 3x20

  • Quadruped Fire Hydrant – 3x15, each side

  Strength

  • Incline Push-Ups – 3x12

  • Bent Over  DB Row – 3x12–15

  • Lean-Away Lateral Raise – 3x12

  • Overhead Tricep Extension (DB or cable) – 3x15

  Core

  • Bird Dog Row (band or DB) – 3x10, each side

  • Side Plank w Hip Abduction – 3x10, each side

Focus: Lengthened Glutes + Hamstrings

Mobility

• Hip CARs – 2x8, each side

• Hamstring Flossing – 2x10, each side

Activation

• Single Leg Glute Bridge with band – 3×10-12, each side 

• Banded Pull-Throughs – 3×12-15

Strength

• RDL  – 4x10

• Front-Foot Elevated Split Squat – 3x12, each side

• Cable Pull-Through (rope, heavier) – 3x12

Core

• Single-Leg V Ups  – 3x12

• Bear Crawl Hold w Shoulder Tap – 3x20 taps
  

Focus: Glute Burn + Upper Body Finish 

Mobility 

• Cossack Squat w Reach – 2x12 

• Adductor Rockback – 2x12 

Activation (Glute) 

• B-Stance Hip Thrust – 2×15, each side 

• Standing Band Kickback – 3×15 

• Lateral Band Walks (low + wide) – 2×20

Strength 

• Arnold Press – 3×15

• Neutral-Grip Lat Pulldown – 3x12 

• High-to-Low Face Pull – 3×12 

• Alternating Front Raise – 3×20 

Core 

• Single Arm Toe Tap w Reach – 3x12, each side 

• C-Curve Roll Down w Hold – 3x10