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Glute Medius Performance Care

This Week's Performance Care:

This Week's Workout:

This week we will address the Glute Medius. We will implement glute med health into our core, as well as work on flexibility/mobility for the glute med **Video links attached to each exercise


Perform as a circuit x 3 rounds, with minimal rest between each exercise:

Kneeling Banded Hip Extensions 3 x 10

KB Star Side Planks 3 x 45sec/side

Four Way Banded Bear Crawl 3 x

5 steps Right /5 Back/5 Forward/ 5 Left

Rest 1 min then move into the following:

Plank Leg Lifts 1 x max time on each leg



Elevated Pigeons x 2 min/side

Cow Face Pose x 1 min/side

Seated Spinal Twist x 1 min/side


Quadruped Internal/External Rotation x 10 rotations/leg

Double Quadruped + Abduction x 10/side

Glute med Wall Leans x 5/side

Rotational Step Ups x 5/variations

Standing Fire Hydrants x 10/side


As with everything...

Everything I program at AlphaFemme is intentional.  From the strength days, to the rest days, to the flow days, to the warmup, cool downs, contemplations, monthly live calls...literally everything. At AlphaFemme, I believe how you do one thing is representative of your relationship to that thing and most likely representative of the relationship to yourself.  Our Embodied Warrior program allows for connection to the body, while also becoming deeply aware of your relationship to self. 


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