All exercises were done using the Focus either with resistance bands or light weights.
| Day | Muscle | Exercise | # of sets to failure |
| Day 1 | Glute Max | Donkey Kick | 4 sets |
| Frog Pump | 4 sets | ||
| Glute Medius | Hip Abduction | 4 sets | |
| Clam Shells | 4 sets | ||
| Day 2 | Rest | Rest | |
| Day 3 | Rest | Rest | |
| Day 4 | Glute Max | Hip Thrusts | 4 sets |
| Rainbow Kicks | 4 sets | ||
| Glute Medius | Fire Hydrant | 4 sets | |
| Laying Hip Abductions | 4 sets | ||
| Day 5 | Rest | Rest | |
| Day 6 | Glute Max | Kneeling Hip thrusts | 4 sets |
| Banded Donkey Kicks | 4 sets | ||
| Glute Medius | Banded Hip Abductions | 4 sets | |
| Laying Fire Hydrants | 4 sets | ||
| Day 7 | Rest | Rest | |
| Day 8 | Rest | Rest | |
| Day 9 | Rest | Rest | |
| Day 10 | Glute Max | Donkey Kicks | 4 sets |
| Glute Bridge | 4 sets | ||
| Glute Medius | Clam Shells | 4 sets | |
| Laying Hip Abductions | 4 sets | ||
| Day 11 | Rest | Rest | |
| Day 12 | Glute Max | Good mornings | 4 sets |
| Bulgarian Split squat | 4 sets | ||
| Glute Medius | Hip Abduction | 4 sets | |
| Fire Hydrant | 4 sets | ||
| Day 13 | Rest | Rest | |
| Day 14 | Glute Max | Good mornings | 4 sets |
| Bulgarian Split squat | 4 sets | ||
| Glute Medius | Laying hip abductions | 4 sets | |
| Seated hip abductions | 4 sets | ||
| Day 15 | Rest | Rest | |
| Day 16 | Glute Max | Good mornings | 4 sets |
| Bulgarian Split squat | 4 sets | ||
| Glute Medius | Bench hip abductions | 4 sets | |
| Fire Hydrant | 4 sets | ||
| Day 17 | Rest | Rest | |
| Day 18 | Rest | Rest | |
| Day 19 | Glute Max | Donkey Kick | 4 sets |
| Bulgarian Split squat | 4 sets | ||
| Glute Medius | Bench hip abductions | 4 sets | |
| Clam Shells | 4 sets | ||
| Day 20 | Rest | Rest | |
| Day 21 | Glute Max | Good mornings | 4 sets |
| Kneeling Hip thrusts | 4 sets | ||
| Glute Medius | Fire Hydrant | 4 sets | |
| Hip Abduction | 4 sets | ||
| Day 22 | Rest | Rest | |
| Day 23 | Glute Max | Bulgarian Split squat | 4 sets |
| Donkey kicks | 4 sets | ||
| Glute Medius | Laying Fire Hydrants | 4 sets | |
| Bench hip abductions | 4 sets | ||
| Day 24 | Rest | Rest | |
| Day 25 | Glute Max | Bulgarian Split squat | 4 sets |
| Kneeling Hip thrusts | 4 sets | ||
| Glute Medius | Clam Shells | 4 sets | |
| Bench hip abductions | 4 sets | ||
| Day 26 | Rest | Rest | |
| Day 27 | Rest | Rest | |
| Day 28 | Glute Max | Bulgarian Split squat | 4 sets |
| Donkey Kicks | 4 sets | ||
| Glute Medius | Bench hip abductions | 4 sets | |
| Fire Hydrant | 4 sets | ||
| Day 29 | Rest | Rest | |
| Day 30 | Glute Max | Bulgarian Split squat | 4 sets |
| Donkey Kicks | 4 sets | ||
| Glute Medius | Clam Shells | 4 sets | |
| Bench hip abductions | 4 sets |