Lower · Beginner

Glute Wake-Up 15

Glute Wake-Up 15 preview
Lower · 15 min
Glute Wake-Up 15
Coach ShamSlow it down, breathe, undo the seat.

Fixes driver butt. Bridges, clamshells, marches. Fifteen minutes to wake up muscles that have been off for years.

15 min
Beginner
Truck stop
Warm-up1/34
Glute squeeze march
1:00
0% total

March, squeeze the standing-leg glute every step. Feel where it lives.

Next · Rest · 0:05
  • Glute squeeze march
    60s

    March, squeeze the standing-leg glute every step. Feel where it lives.

  • 90/90 hip switch
    8/side

    Sit, both knees floor to floor, chest tall.

Coach note

Dead butt syndrome is real and it is why your low back barks at mile 400. This wakes them up. Do it every drive day.

3ft x 6ft on the pavement
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