Identity Sports Performance

Coach
Ezra Giraud

Get ready to sculpt and strengthen your way to a head-turning physique with our Big Glutes Strength Program for women! This program is specifically designed to help you achieve significant gains in strength and muscle size, especially in the glutes. Our expertly crafted workouts and targeted exercises will challenge your muscles like never before, leading to noticeable changes in your glute shape and overall strength. Say hello to a stronger, perkier, and more defined glutes with our Big Glutes Strength Program!

Features
1 sessions per week
Must use App app to view and log training
Program Training
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through app
Equipment
Recommended
Fully Functional Gym or Home Gym
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Sample Week
Week 1 of 12-week program
Sunday
Legs - Glutes/Quads

Circuit

A

3 Rounds Fire Hydrants x10 Banded Glute Bridge x10 Banded Monster Walk x10 Yards

B

Back Squat

3 x 12 @ 75 %

C

Hack Squat

3 x 12

D

Cable Pull Through

3 x 10

E

Bulgarian Split Squat

3 x 12

F

Glute KickBack

3 x 10

G

Single Leg Donkey Kicks

3 x 10

Monday
Upper - Back/Shoulder/Core

Circuit

A

3 Rounds Band Pull Aparts x10 Push Up to Downward Dog x10

B

Barbell Bent Over Row

3 x 15

C

DB OH Press

3 x 15

D

Bent Over Rear Delt Fly

3 x 15

E1

Leg Lifts

3 x 0:30

E2

Bicycle Sit-Ups

3 x 0:30

E3

Dead Bug

3 x 0:30

F

Stairs

1 x 5:00

Tuesday
Cardio

Circuit

A

HIIT Training - 10:00 1. Jump Squat 2. Glute Bridge 3. Lunges 4. Step Ups 5. RDL's 6. Cable Pull Through 7. Lateral Lunge

Wednesday
Upper - Chest/Shoulder/Core

Circuit

A

3 Rounds Pec Stretch x:30 Each Side Incline Push Ups x10 Scap Push Ups x10

B

Incline DB Bench Press

3 x 15

C

DB Vertical Row

3 x 15

D1

Seated Cable Row

3 x 12

D2

Band Pull-Apart

3 x 12

E

Incline Walk

1 x 10:00

Thursday
Legs - Glute/Hamstring

Circuit

A

3 Rounds Glute Bridges x10 Banded Side Lying Clamshells x10

B

Reverse Lunges

3 x 12 @ 75 %

C

Barbell Hip Thrust

3 x 12 @ 80 %

D

RDL

3 x 12

E

Single Leg Hip Thrust

3 x 10

F

Step-Ups

3 x 8

Womens Glutes/Shoulder Program