Built Different: Glutes
A-List Fit LLC
This program is for individuals who are ready to take their glute growth and training to a whole new level. This 12 week program is encouraged for individuals who have a history of lifting in the past. In this program you will be working 4 lower body lifts weekly. They are programed as such to allow your body adequate time for recovery, yet also encourage you to push and challenge yourself to aid in maximum hypertrophy. It is impossible to grow you glutes with just one or two heavy lower body days that leave you feeling demolished. This program is structured to be (1) hour long trainings 4x weekly, 4 hours of your week.
A1
90 and 90 Hip Mobility
1 x 1:00
A2
Couch Stretch (Hip Flexors)
2 x 30
A3
Hip Mobility - KB Squat
1 x 1:00
A4
Banded Hip Lifts
2 x 20
B
Barbell Hip Thrust (Classic Version)
10, 10, 10, MAX @ 135, 185, 185, 195 %
C
Sumo Deadlift
4 x 10 @ 75 lb
D1
Single Leg RDL
4 x 10 @ 30 lb
D2
Front Foot Elevated Split Squat
4 x 10 @ 20 lb
A1
90 and 90 Hip Mobility
1 x 1:00
A2
World Greatest Stretch
1 x 2:00
A3
Single Leg Glute Bridge
2 x 20
A4
Monster Walks
2 x 20
B
Regular + Kas Hip Thrusts
4 x 20 @ 135
C
Back Squat
4 x 10 @ 85 lb
D1
Bulgarian Split Squat
4 x 10 @ 40 lb
D2
Frog Pump
4 x 40
A1
Worlds Greatest Stretch
1 x 2:00
A2
Quadraped Hip Abduction/Fire Hydrant
1 x 15
A3
Fire Hydrant w/ Abduction and Half Rep
1 x 15
B
Knee Banded Hip Thrust
15, 10, 5, MAX @ 65 lb
C1
Tempo Goblet Squat
4 x 10 @ 40 lb
C2
Glute Dominant Walking Lunge
3 x 20 @ 25 lb
D
Standing Cable Abductions
3 x 12 @ 20 lb
A1
90 and 90 Hip Mobility
A2
half kneeling hip flexor stretch
1 x 30
A3
Monster Walks
2 x 40
B
Barbell RDL
4 x 10 @ 95 lb
C
Leg Press
4 x 12 @ 90 lb
D
Single Leg RDL
3 x 10 @ 25 lb
E
Heel Elevated Single Leg Deficit Thrusts
4 x 12
AMELIA MCNAMARA
Amelia McNamara is a NASM Certified Personal Trainer and Precision Nutrition Level 1 Certified Coach. Amelia also holds certifications with Animal Flow Level 1, Kettlebell Athletics Level 1, Pre & Post Natal Corrective Exercise Specialist (Fit For Birth), and PPSC (Pain Free Performance Specialist Certification; Dr. John Rusin), as well as being a Former Tier 3+ trainer at Equinox
I am passionate about training individuals, especially their glutes, because let's be real: we all want a nice butt! My goal in this program is to help you step into being your strongest, most confident and empowered self! Its not just about aesthetics, bu
Get Built Different: Glutes
Taylor Niemi
"Amelia is more than just a trainer..."
Verified Athlete"Amelia has exceeded ALL of my expectations by making me a priority, working closely with me to keep me accountable, constantly encouraging and supporting me and pushing me to new heights. Since working with her, I’ve hit PR’s I never imagined achieving, gained more strength, and have seen RESULTS!"
Nikie Nelson
"She is my invaluable asset"
Verified Athlete"From day one, Amelia has been professional, knowledgeable, and supportive, and has helped me to transform my body and my mindset. With her help, I have achieved results that I never thought were possible, and have developed a newfound confidence in myself and my abilities."