{"product_id":"lower-body-strength-the-4-week-legs-glutes-program-bodyweight-first-dumbbell-optional","title":"Lower-Body Strength: The 4-Week Legs \u0026 Glutes Program (Bodyweight-First, Dumbbell Optional)","description":"\u003cp\u003eFour weeks of focused leg and glute training — no gym, no rack of equipment. Just a floor, a sturdy chair or step, and about 35–45 minutes, three times a week. Tired is easy. Stronger takes a plan. This is the plan.\u003c\/p\u003e\u003cp\u003eEvery move starts as bodyweight, and a single dumbbell is optional for loading once bodyweight stops challenging you. You'll train 9 moves: squats, split squats, Romanian deadlifts, glute bridges and hip thrusts, step-ups, lateral lunges, calf raises, wall sits, and clamshells for glute activation.\u003c\/p\u003e\u003cp\u003eInside you get:\u003c\/p\u003e\u003cul\u003e\n\u003cli\u003eA 4-week plan with two alternating sessions, sets, reps, and hold times for every week\u003c\/li\u003e\n\u003cli\u003eAll 9 moves explained step by step, with form cues, common mistakes, and dumbbell loading for each\u003c\/li\u003e\n\u003cli\u003eProgression rules in order: reps, sets, tempo, range, single-leg progressions, then dumbbell load — changing only one variable at a time\u003c\/li\u003e\n\u003cli\u003ePrintable tracking logs for both sessions plus a weekly check-in\u003c\/li\u003e\n\u003cli\u003ePrintable planners: a weekly session planner, a personal-record tracker, and a habit tracker\u003c\/li\u003e\n\u003cli\u003eA warm-up with glute activation for every session and a 5-minute cool-down\u003c\/li\u003e\n\u003c\/ul\u003e\u003cp\u003eGeneral fitness education only — not medical advice. Check with your doctor before starting, especially if you have any injury or health condition. Stop if you feel sharp pain.\u003c\/p\u003e\u003cp\u003eDigital download (PDF). No shipping, no inventory. Buyer downloads after purchase.\u003c\/p\u003e","brand":"Nick Price","offers":[{"title":"Default","offer_id":67760924950719,"sku":"LEG-01","price":15.0,"currency_code":"CAD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0789\/5439\/7887\/files\/04-lower-body-strength-4-week-program-cover.png?v=1793026978","url":"https:\/\/survivorsgym.com\/products\/lower-body-strength-the-4-week-legs-glutes-program-bodyweight-first-dumbbell-optional","provider":"bys-user-store-923110","version":"1.0","type":"link"}