Playmakers Sport Performance
Women's Training, Personal Training, General Fitness, Bodybuilding, Strength & Conditioning
Coach
Travis Grimes
Glute Growth (5 days per week)
Features5 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 4-week program
Monday
Peachy Week 1 Day 1
A
Hip Thrust
3 x 10
B
Front Foot Elevated Reverse Lunge
3 x 10
C
1 Leg DB RDL
3 x 8
D
Standing Cable Hip Abduction
3 x 12
Tuesday
Peachy Week 1 Day 2
A
DB Shoulder Press
3 x 8
B
Chest-Supported DB Row
3 x 10
C
Close Grip Bench Press
3 x 6
D
Lat Pulldown
3 x 10
Wednesday
Peachy Week 1 Day 3
A
DB Rear Foot Elevated Split Squat
3 x 8
B
Back Extension
3 x 30
C
Constant Tension Knee Banded Barbell Bridge
3 x 20
D
Lateral Band Walk
3 x 20
Thursday
Peachy Week 1 Day 4
A
Chin Up (Body Weight + External Load)
3 x MAX
B
DB Bench Press
3 x 10
C
Seated Row
3 x 12
D
Seated DB Shoulder Press
3 x 10
Friday
Peachy Week 1 Day 5
A
DB RDL
3 x 8
B
Goblet Squat
3 x 12
C
Knee Banded Barbell Thrust
3 x 8
D
Seated Hip Abduction
3 x 30
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