Coach Andreas

Coach
Andreas Bjerregaard

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.

Features
5 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1 Option A - Gym

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

Sunday
Lower body - Week 1 Day 1 option B - Home No equipment

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

Monday
Cardio - Week 1 Day 1 option A - Treadmill or outside

A

Treadmill Work

1 x 0:43

Tuesday
Upper body Week 1 Day 3 - option B Home

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

Tuesday
Upper body Week 1 Day 3 - option B Gym

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

Wednesday
rest day

A

B

Rest

Thursday
Week 1 Day 5 - upper and lower Gym

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

Friday
Leg quads

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

Saturday
Week 1 run 1

A

Run

1 x 30:00

Glute king / booty program