Omni Fitness
Weightlifting, Strength & Conditioning, Women's Training, BodybuildingLet’s be clear — this guide is here to wake your glutes all the way up. 🍑
Expect slow, intentional reps, deep burns, and that “oh yeah… it’s working” feeling. We’re building strength, shape, and control by moving with purpose, not momentum. The tempos will test your patience, the single-leg work will humble you, and the finishers will have your glutes talking back.
You’ll train smart, not sloppy. Every session is designed to help you feel stronger, more connected, and confident in how you move. Upper-body work stays in the mix to keep things balanced, but make no mistake — the hips are the priority.
This guide is about showing up, putting in quality work, and trusting that consistency always shows. Stay locked in, embrace the burn, and let the results do the flexing.
Designed with intention by Evangeline Deonjaylese.
3-Day training split with a bonus conditioning day
1 sessions per week
Must use App app to view and log training
Program Training
A1
Foam Roll
1 x 5:00
A2
Dynamic T-Spine Rotations
2 x 8
A3
Plank Shoulder Taps
2 x 8
B1
Banded Glute Kickbacks
2 x 12
B2
Hip Thrust
2 x 12
B3
Banded Crab Walk
2 x 12
C
3-1-3 Tempo DB Goblet Squats
5 x 8
D
3-1-3 Tempo DB B-Stance RDL's
4 x 10
E1
ALT Foot Elevated Glute Bridges (Full ROM) (ss)
4 x 12
E2
KB swings
4 x 12
F1
Inverted Row
3 x 12
F2
Standing DB Press
3 x 12
F3
KB upright row
3 x 12
G
Pull Through
1 x 100
A1
Foam Roll
1 x 5:00
A2
Supported Hip Airplane
2 x 8
A3
Superman
2 x 10
B1
Banded Glute Kickbacks
2 x 12
B2
Banded Crab Walk
2 x 12
B3
Marching Glute Bridges
C
3-1-3 Tempo Foot Elevated Hip Thrust
5 x 5
D
Seated Pistol Squats
4 x 10
E1
Assisted Step Ups (Lean Forward) (ss)
3 x 12
E2
Wide Stance DB Pulse Squats
3 x 15
F1
Bent Over Row
3 x 12
F2
Bent Over DB Fly
3 x 12
G
Monster Walks
1 x 100
A1
Foam Roll
1 x 5:00
A2
Hip circles
2 x 8
A3
Straight Arm Plank Rotations
2 x 6
B1
Banded Glute Kickbacks
2 x 12
B2
Banded Crab Walk
2 x 12
B3
Hip Thrust
2 x 12
C
3-1-3 Tempo Deficit DB Sumo Deadlifts
5 x 8
D
Frog Pumps
5 x 10
E1
DB Lateral Lunge
4 x 12
E2
Lateral Jumps(plyo)
4 x 10
F1
Banded Tricep Extension
3 x 10
F2
KB upright row
3 x 10
G
Donkey Kicks
1 x 50
A1
Foam Roll
1 x 5:00
A2
Banded Glute Bridge
2 x 10
A3
Side Plank Hip Dips
2 x 8
B
Burpee
4 x 45
C1
Inchworm
3 x 10
C2
SIngle Arm DB Snatch
3 x 10
D1
Suitcase DB Farmer Carries
3 x 1:00
D2
Wall-sit with Calf Raise
3 x 1:00
E1
Lateral Shuffles
3 x 0:45
E2
Med Ball Jump Squats
3 x 0:45
A
Active Recovery
1 x 30:00
Verified Athlete
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