Week 4
Day 1
training
Shape — Lower Tone
Tone & Tighten — 6-Week Total-Body Sculpt · 6-week program · 6 exercises
Exercises
Goblet Squat
4 sets
10 reps
75s rest
kettlebell
Heavier than Phase 1. 3-second descent, sit deep. Pause 1 second at the bottom of every rep.
Romanian Deadlift
4 sets
10 reps
75s rest
weights
4 sets now. Heavier load, 4-second descent, drive up. Hammies and glutes change shape under load.
Single Leg Glute Bridge
3 sets
10 each side reps
50s rest
calisthenics
Drive through the planted heel. Hips LEVEL — do not let one side drop. Single-leg exposure reveals strength imbalances.
Cable Pull-Through
3 sets
12 reps
50s rest
weights
2-second pause at the top with a hard glute squeeze. This elimates momentum and forces the glute.
Banded Lateral Walk
3 sets
12 each side reps
45s rest
calisthenics
Increase band tension if possible — the glute med should burn by rep 8.
Bird Dog
3 sets
8 each side reps
30s rest
calisthenics
2-second hold at full extension. Posterior chain stability is upgrading.
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