Day 01

When you're done this workout, let everyone know how it went! Comment below. ↓

Week 01, Day 01!

Here's your workout!

3 rounds of:

8 Single Leg Dumbbell Hip Thrusts, each side 

8 Hip Extended Clam Shells

2x Banded Lateral Walk x20


2 rounds of:

8 Banded Donkey Kicks, each side

8 Banded Fire Hydrants, each side

8 Banded Glute Bridges, each side


2 rounds of:

8 Seated Dumbbell Shoulder Press

10 Bicep Curls

10 Hammer Curls


  • Single Leg Dumbbell Hip Thrust - substitute with Bodyweight Single Leg Hip Thrusts or Dumbbell Hip Thrusts
  • Banded Donkey Kicks & Fire Hydrants - substitute with Bodyweight Donkey Kicks & Fire Hydrants

Watch the videos of each movement below to ace your form. 🥳

Single Leg Dumbbell Hip Thrust

Hip Extended Clam Shells

Banded Lateral Walk

Banded Donkey Kicks

Banded Fire Hydrants

Banded Glute Bridges

Seated Dumbbell Shoulder Press

Bicep Curls

Hammer Curls

Track your progress!

Print this sheet to track your workout.

PAL-27-Glow Program_10.pdf
Complete and Continue