Humans not Heroes
Coach
Kristi Nickless
GLUTES is an 8 week lower body sculpting program that trains the multiple functions of our glutes by utilizing progressive overload. These simple and effective sessions will get those glutes working optimally and looking STRONG.
Features3 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Standard gym equipment Resistance band
Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1
A
Feet elevated body weight HT
2 x 15
B1
Barbell Hip thrust
3 x 8
B2
Single leg step down
3 x 6
C1
DB RDL
3 x 8
C2
Single leg body weight HT
3 x 10
D
Hip abduction machine
4 x 10
Tuesday
Week 1 Day 3
A
Side plank hip thrust
2 x 10
B1
BB split squat
3 x 8
B2
KB sumo deadlift
3 x 10
C1
Curtsy lunge
3 x 8
C2
Fire hydrant holds
3 x 8
D
Glute bridge mountain
10, 9, 8, 7, 6
Thursday
Week 1 Day 5
A
Glute bridge march
2 x 20
B
Barbell Hip thrust
3 x 10
C1
Assisted SL RDL
4 x 8
C2
Feet elevated body weight HT
4 x 12
D
Sumo squat pulses
3 x 20
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