Playmakers Sport Performance

Women's Training, Personal Training, General Fitness, Bodybuilding, Strength & Conditioning
Coach
Travis Grimes

Glute Growth (5 days per week)

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 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