Coach Andreas
This is a full body program with an special focus on the glute / booty. It includes two optional home session without equipment and a easy running program for beginners that can be used for a weekly cardio session.
We call this a glute king / booty program, and we do want to help you with your growth of your glute, we also wants to have a balance for a well proportionate body.
To track your progress to pay attention to the numbers and set so you can improve over time. Use the history function to see what you did in the last session.
Each exercise has it own demo video. You can find it by clicking on the name.
Features5 sessions per week
Must use App app to view and log training
Program Training
A
Air Squat
3 x 30
B
Knee reverse hyper extension - home exercise
3 x 15
C
Eccentric single leg sliding hip bridge with towel - home exericse
6 x 10
D
BW Hip thrust - home exercise
6 x 10
E
Lateral band walks
6 x 20
F
Home based Nordic Hamstric
3 x 5
G
skater squat
6 x 8
H1
Band Standing glute Kickback
6 x 10
H2
BW Curtsy Lunge
3 x 20
H3
RKC Plank
3 x 20
H4
BW Squat Pulse
3 x 30
H5
Banded Seated Hip Abduction
3 x 50
H6
Rest
3 x 1:00
A
Back Squat
5 x 5
B
Single Leg RDL
6 x 8
C
Lying Leg Curl
3 x 10
D
Single Leg Glute Bridge
6 x 20
E
Hip abduction machine
3 x 20
F
Lateral band walks
3 x 20
G1
Band Standing glute Kickback
3 x 20
G2
DB2 Curtsey Lunges
3 x 20
G3
RKC Plank
3 x 20
G4
BW Squat Pulse
3 x 30
G5
Banded Seated Hip Abduction
3 x 50
G6
Rest
1 x 1:00
A
Shoulder Press
5 x 5
B
Lat Pulldown
3 x 10
C
Seated shoulder press machine
3 x 15
D
Pendlay Row
3 x 8
E
Cable Y raise
3 x 12
F1
Band quadruped hip extension
6 x 20
F2
Hip Thrust - Bodyweight
3 x 20
F3
Band standing hip abduction
6 x 20
F4
Standing glute squeeze
3 x 20
F5
banded Zig Zag monster walk
3 x 20
F6
Rest
3 x 1:00
A
banded front raisee
3 x 15
B
Reset push up
3 x 10
C
Band Pull-Apart
3 x 15
D
banded bent over row
3 x 15
E
YTWL
4 x 10
F1
Band quadruped hip extension
6 x 20
F2
Hip Thrust - Bodyweight
3 x 20
F3
Band standing hip abduction
6 x 20
F4
Standing glute squeeze
3 x 20
F5
banded Zig Zag monster walk
3 x 20
F6
Rest
3 x 1:00
A
Stairs climber machine
1 x 5:00
B
KB swings
3 x 15
C
DB Thruster
3 x 10
D
Cossack Squat
3 x 20
E
Bulgarian Split Squat
6 x 12
F
Seated Hamstring curl machine
3 x 10
G1
DB Bicep Curls
4 x 8
G2
DB Overhead Tricep Extension
3 x 10
H1
Bench Press
4 x 8
H2
DB Fly
4 x 10
H3
DB Lateral Raise
3 x 10
A
Cardio
B
Leg Extension single leg
15, 15, 15, 15, 6, 6, 6, 6
C
DB Front Squat
2 x 10
D
DB1 Goblet Squat
2 x 10
E
Incline DB Bench Press
3 x 10
F
Low Row Machine
3 x 10
G1
Side Plank
6 x 0:20
G2
Sit-up
3 x 15
G3
BW double straight Leg Raises
3 x 15
G4
Bird Dog
3 x 1
