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The Home Peach Project

A four-week home plan built around bodyweight, a resistance band, and a couch you trust. It is for people who want glute work without waiting for a gym.

Who it is for
Home trainees with a band and a clear patch of floor.
Length
4 weeks, 3 days
Equipment
Resistance band, Mini band, Mat, Couch or sturdy chair
Author
All Cheeked Up Coaching

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Session 1: Band Lower

Squat pattern, then hip extension you can feel.

Glute focus

Main lower-body work from The Glute Library.

  1. Bodyweight squat front view: start, midpoint, and finish positions

    Bodyweight Squat

    3 sets · 12 · rest 45 sec

    Hold a backpack only if the reps stay pretty.

  2. Reverse lunge side view: start, step back and lower, and stand tall

    Reverse Lunge

    3 sets · 8 each side · rest 1 min

    Shorter step if the knee complains.

  3. Glute bridge side view: start, lift, and return

    Glute Bridge

    3 sets · 15 · rest 45 sec

    Mini band above the knees.

  4. Banded kickback: start, kick back, and return on all fours with a band around the thighs

    Banded Kickback

    3 sets · 12 each side · rest 40 sec

    Torso stays still.

  5. Frog pump side view: start, lift, and return with soles together

    Frog Pump

    2 sets · 20 · rest 40 sec

    Smooth reps.

Full body add-on

Push, pull, core, and carries from Beyond the Cheeks and Kettlebell Corner.

  1. Push-up: high plank setup, lower chest with elbows tucked, and press back to straight arms

    Push-Up

    2 sets · 8–10 · rest 1 min

    Full plank shape or incline.

  2. Dead bug on your back: tabletop start, opposite arm and leg extension, and controlled return

    Dead Bug

    2 sets · 8 each side · rest 40 sec

    Slow. Ribs stay down.

Stretches

Cooldown from The Flex Files — mild tension only, no bouncing.

  1. Standing quad stretch: hold for balance, pull heel toward glute, hold and switch sides

    Standing Quad Stretch

    2 sets · 30 sec each side · rest 15 sec

    Light balance work before deeper stretches.

  2. Figure-four glute stretch on your back: cross ankle over knee, pull thigh toward chest, hold and switch

    Figure-Four Glute Stretch

    2 sets · 30 sec each side · rest 15 sec

    Back flat on the mat.

Session 2: Couch Session

Use the couch as a bench, not as a nap.

Glute focus

Main lower-body work from The Glute Library.

  1. Barbell hip thrust side view: start, lift, and return with shoulders on bench

    Hip Thrust

    3 sets · 12 · rest 1 min 15 sec

    Shoulders on the couch. A backpack or dumbbell on the hips is optional.

  2. Supported split squat side view: set position, lower, and return

    Supported Split Squat

    3 sets · 8 each side · rest 1 min

    Front heel planted.

  3. Romanian deadlift side view: start, hinge down, and stand tall with barbell

    Romanian Deadlift

    3 sets · 10 · rest 1 min 15 sec

    Use a band under the feet or a backpack. Hinge, do not squat.

  4. Standing hip abduction with mini band: start, move out, and return

    Standing Hip Abduction

    3 sets · 12 each side · rest 40 sec

    Band around the ankles if it stays controlled.

  5. Clamshell side view with band: start, open, and return

    Clamshell

    2 sets · 15 each side · rest 30 sec

    Mini band optional.

Full body add-on

Push, pull, core, and carries from Beyond the Cheeks and Kettlebell Corner.

  1. Forearm plank: set up with a straight line, hold with core tight, and repeat quality holds

    Plank

    2 sets · 30 sec · rest 45 sec

    Forearms or high plank.

  2. Leg swings for warm-up: forward and back swings and side-to-side swings holding a post for balance

    Leg Swing

    1 sets · 10 forward/back per leg · rest 30 sec

    Hold the couch or wall.

Stretches

Cooldown from The Flex Files — mild tension only, no bouncing.

  1. World's greatest stretch flow: lunge, thoracic rotation, hamstring reach, return and repeat other side

    World's Greatest Stretch

    2 sets · 4 flows each side · rest 30 sec

    Slow transitions.

  2. Half-kneeling hip flexor lunge: set up in a lunge, tuck pelvis and shift hips forward, hold and switch

    Hip Flexor Lunge Stretch

    2 sets · 30 sec each side · rest 15 sec

    After hip extension work.

Session 3: Single-Leg Home

One side at a time, with a landing you can trust.

Glute focus

Main lower-body work from The Glute Library.

  1. Step-up side view with dumbbells: start, step up, and step down

    Step-Up

    3 sets · 8 each side · rest 1 min

    Use a low, stable step.

  2. Single-leg Romanian deadlift side view: start, hinge forward, and return

    Single-Leg Romanian Deadlift

    3 sets · 6 each side · rest 1 min

    Fingertip on a wall is allowed.

  3. Banded kickback: start, kick back, and return on all fours with a band around the thighs

    Banded Kickback

    3 sets · 12 each side · rest 40 sec

    Three-second lowering.

  4. Walking lunge side view with dumbbells: step forward, lower into lunge, and push up and step

    Walking Lunge

    2 sets · 8 each side · rest 1 min

    Short lane. Reverse lunges are fine in a small room.

  5. Banded lateral walk front view: start, step out, and step in with a band above the knees

    Banded Lateral Walk

    3 sets · 10 steps each way · rest 40 sec

    Stay in a small squat.

Full body add-on

Push, pull, core, and carries from Beyond the Cheeks and Kettlebell Corner.

  1. Push-up: high plank setup, lower chest with elbows tucked, and press back to straight arms

    Push-Up

    2 sets · 8 · rest 1 min

    Trunk stays tight for single-leg work.

  2. Pallof press at a cable: handle at chest, press out resisting rotation, and return with control

    Pallof Press

    2 sets · 12 each side · rest 45 sec

    Anti-rotation pairs with lunges.

Stretches

Cooldown from The Flex Files — mild tension only, no bouncing.

  1. Wall calf stretch: hands on wall, back leg straight with heel down, lean in and hold then switch

    Wall Calf Stretch

    2 sets · 30 sec each side · rest 15 sec

    Heel down at the wall.

  2. Open book stretch on your side: arms stacked, rotate top arm open, hold and return then switch sides

    Open Book Stretch

    2 sets · 6 slow reps each side · rest 20 sec

    Knees stay stacked.

Progression

  • Add a little load, a thicker band, or 1–2 reps when you can finish every set with the same form as the first rep.
  • If a session feels off, repeat last week's loads. Progress is allowed to be boring.
  • When a band exercise gets easy, step farther from the anchor or slow the lowering.

Recovery

  • Three days a week is the plan. A fourth day should be a walk, not a secret extra leg workout.
  • Soreness that changes your walk for more than a couple of days means the next session should be lighter.

All Cheeked Up publishes general fitness education. It is not medical advice, physical therapy, or a promise that your body will change. Stop any exercise that causes pain and talk with a qualified professional about injuries, pregnancy, or health conditions before you train.