Route 3 Health and Performance
Coach
Mandi Lora
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Build Strength That Carries Over
Progress beyond random burnouts with structured loading across hinges, squats, thrusts, and unilateral work—building glute strength you can use in lifting, running, racing, and everyday life.
Follow a Clear 6-Week Progression
Know exactly what to do each session and build on your work week after week. The plan removes guesswork and gives your glute training a purpose beyond chasing soreness.
Train Your Glutes From Every Angle
Combine bilateral and unilateral work across multiple movement patterns to develop well-rounded glute strength—not just one exercise repeated with endless variations.
Fit It Into Your Current Week
With two focused lower-body sessions each week, you can prioritize glute development while keeping room for the running, conditioning, sport, or upper-body work you already enjoy.
Features
Programming 2 days per week
Two focused lower-body sessions per week designed to build glute strength, muscle, and athletic carryover.
Delivered in the TrainHeroic App
Access every workout, exercise prescription, and training note in one place while tracking your progress across all six weeks.
Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1
A
RDL
5 x 10 @ 67 %
B1
Hip Bridges Variations
4 x 12
B2
Sumo Deadlift
4 x 12
C1
Front Foot Elevated Split Squat
4 x 12
C2
Reverse Hyperextension
4 x 12
D
Donkey Kicks
2 x 50
Tuesday
Week 1 Day 3
A
Hack Squat
5 x 10
B1
Hip Thrust
4 x 12
B2
Bulgarian Split Squat
4 x 12
C1
Crossover Step Up
4 x 12
C2
Single Leg RDL
4 x 12
D
Russian KB Swing
1 x 100
Six Weeks. Stronger Glutes. More Power.
Stop guessing and start progressing. Follow a focused plan, train with purpose, and build lower-body strength that supports the way you want to move, perform, and live.
Get Grow Your Glutes
FAQs
Who is this program for?
What equipment do I need?
Can I combine this with my other training?
Grow Your Glutes is designed for intermediate trainees—especially women 30+—who are comfortable with foundational strength movements and want two focused glute sessions each week.
You’ll need a barbell, weight plates, and dumbbells. Bands, a medicine ball, and a foam roller are recommended for the full experience.
Yes. The program uses two focused lower-body sessions per week, leaving room for upper-body work, running, conditioning, or sport. Adjust other high-volume leg training so you can recover and progress.
The Proof
Christina Collings
Christina Collings
Grow Your Glutes athlete
Verified Athlete"This is the best and most structured glute program I have ever tried. Not only do I feel stronger, but I feel more confident in the movements and my ability to continue with proper form."
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