Coach Andreas
Join Glute Club: Increase Your Glute Strength in 6 Weeks on Train Heroic!
Ready to build a stronger glutes? Join the Glute Club to unlocking toned glutes in just 6 weeks!
This program is perfect for YOU if:
- You want a workouts target all the right muscles for glute
- You're new to fitness: Clear instructions and progressions make Glute Club accessible for all levels.
- You're recovering from an injury like ACL injuries and want to improve your glute strength
Why Choose Glute Club?
- My Favorite Workouts: Get a daily dose of glute strength with 6 weekly sessions for 6 weeks. A total of 36 glute-focused workouts I've personally used.
- Train Heroic app: Track progress, stay motivated, and access workouts anytime, anywhere.
Join the Glute Club community and unlock your best glute ever!
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
