Glute Camp Month 1

Sari Nova Strength and Fitness

Strength & Conditioning, Bodybuilding, Weightlifting
Coach
Sari Terranova

Tired of going in the gym without the plan? Or figuring out your own workouts consistently, but not seeing the booty building results you desire?

I design my programs according to the principles of mastering & repeating the fundamentals and growing in strength & power via progressive overload. You won't spend your precious time in the gym trying to learn a dozen trendy new "influencer" exercises each session or strapping bands around your knees for no reason; you will progress in essential compound movements to target your glutes, quads & hammies (Squat, Hinge, Thrust, Abduction) & accessory movements to ensure balanced leg development. Your reps, weights, tempo & other variables change weekly.

Each week provides three detailed leg workouts with a warm-up, primary compound lift round (variations of Hinge, Squat or Thrust), accessory strength rounds ( complete one or both rounds depending on your current level of fitness, time constraints, etc), and a Bonus Optional Cardio-Circuit.

There may be days when you can only complete the warm-up & the first set... or want to reduce sets from 4 to 3 rounds...or maybe you're an absolute beast & complete every workout in its entirety!

benefit-image-0
Grow your glutes in size and strength
These are my own progress pics -- Using my own programming, I went from having a teeny little bum to strong, powerful glutes that can thrust over 330 lbs, and all in my 40s when it is physically more difficult to gain muscle and lose fat.
benefit-image-1
Get the balanced aesthetics you desire
Glute Camp doesn't mean just squatting -- we make sure to hit all of the muscles of the glutes as well as your quads and hammies to have that firm, rounded, balanced, beautiful booty you are after.
benefit-image-2
Gains in overall strength & power
Gains in leg strength & power translate into overall strength gains, even impacting how hard you can land a punch!
benefit-image-3
Improved hip and ankle mobilty
As you age, you want to keep your mobility. This seems simple, but unfortunately, most people do not continue to strength train as they age and lose significant range of motion. Do you want to be able to crouch down and scoop up your grandkids someday? Then keep squatting, thrusting, hinging and carrying into old age!
benefit-image-4
Set goals and crush PRs
New Glute Camp programs will launch periodically in a progressive long-term program so that after you crush Month 1, you can continue to set new goals and demolish them.
Features
feature-icon
Access to Coach Sari
Coach Sari will hold you accountable and provide the feedback you need to grow. Have questions or need modifications? Just ask!
feature-icon
Programming 3 days per week
Every workout has an option warm-up, 3 strength rounds, & an optional conditioning round that’s accessible and challenging for athletes of any level
feature-icon
Exercise Video Guidance
Instructional videos for every exercise to guide your practice and make execution easy!
feature-icon
Detailed, expert instruction
You'll have access to Coach Sari's expertise & years of training experience with programs designed according to research-based training methods.
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Coach Sari will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell and Plates // Dumbbells and/or Kettlebells // Short and Long Resistance bands // Bench
Recommended
Trap Bar // Sled // Rower (or alt cardio machine) // Med Ball
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
Glute Camp THRUST Week 1 Day 1 Month 1 Glute/Ham Focus 2023

A1

Mini Band Lateral to Kickback

2 x 20

A2

Banded Clams

2 x 20

A3

Monster Walks

2 x 30

A4

Elevated Pigeon Stretch

2 x 40

B

Barbell Hip Thrust

4 x 10

C1

KB Step Ups (SN)

4 x 16

C2

Lying Ham Curl

4 x 10

C3

Shoulder Supported Single Leg Glute Thrust

4 x 16

C4

Double KB Sumo Squat

4 x 10

D1

Banded Kneeling Hip Thrust

3 x 15

D2

Walking Lunges

3 x 30

D3

Russian KB Swing

3 x 15

Optional Conditioning AMRAP 

E

Leg Day Finisher Circuit

AMRAP (As Many Rounds As Possible) Sled Push (Down & Back length of turf) -- if you do not have a sled do squat jumps max reps or stairmaster on high resistance for 30-60 sec Rower 1:00 (Can sub another cardio machine at a sprint pace such as air bike, treadmill, SkiErg) Wall sit max (weighted if able)

Monday
Glute Camp SQUAT Week 1 Day 2 Month 1 Quad Focus 2023

A1

Walking Lunges

2 x 30

A2

Air Squat

2 x 10

A3

Miniband Staggered RDL

2 x 20

A4

Couch Stretch (Hip Flexors)

2 x 1:00

B

Heel Elevated Goblet Squat

4 x 10

C1

Front Foot Elevated Reverse Lunge

4 x 16

C2

KB Box Squat

4 x 8

C3

Leg Extension

4 x 10

C4

Step-Down Pistol Squats

4 x 12

D1

Squat to Calf Raise

3 x 15

D2

Goblet Bulgarian Split Squats

3 x 16

D3

Tall Kneeling Med Ball Slam

3 x 15

Optional Conditioning AMRAP 

E

Power-Builders Quad Day Finisher Circuit

AMRAP (As Many Rounds As Possible) KB Swings 10 Reverse sled drag (Down & Back Turf) or slow speed/high incline reverse on treadmill 30-60sec Spanish Squats max reps (Bodyweight only) or cable pulse squats

Tuesday
Glute Camp HINGE Week 1 Day 3 Deads & Abduction 2023

A1

Lateral Band Walks

2 x 20

A2

Glute Bridges

2 x 10

A3

Alternating Bodyweight Lunge

2 x 20

A4

Side Lunge Stretch

2 x 40

B

Trap Bar Deadlift

4 x 10

C1

KB Single Leg Deadlifts

4 x 12

C2

One-Arm KB Lateral Lunge

4 x 12

C3

Seated Good Morning

4 x 8

C4

KB Sumo Deadlift

4 x 8

D1

Med Ball Lateral Step Downs

3 x 10

D2

Banded Plankjacks

3 x 20

D3

Side-Lying Hip Abduction

3 x 20

Optional Conditioning AMRAP

E

Abduction Day Glute Camp Finisher Circuit

AMRAP (As Many Rounds As Possible) Lateral Sled Drag (Down & Back turf) -- or can sub lateral steps, high incline & resistance on treadmill Rower 200 meters (or sub 1:00 sprint on another cardio machine such as SkiErg or air bike) Side Plank Hip Dips x 15 per side

Coach
coach-avatar Sari Terranova

Sari Terranova is a NASM CPT, NASM Certified Nutrition Coach, NESTA Certified Kettlebell Coach & M.Ed. with 20 years of classroom experience. As an independent working mother of two, she can help you find the time to continue to kick ass no matter how busy your schedule is, with customizable programs never lacking in intensity. She's here to show you that you can be strong & powerful at any age.

closer-image-1
closer-image-2
Best Time To Start Was Yesterday. So Start Today!

In four weeks you can have glorious glute gains... or you can have flattened them out a li'l more while you're scrolling & debating... Let's get them gains!

Get Glute Camp Month 1
closer-image-3
FAQs
How do I know if this program is a good fit for me?
Message me on my website sarinovastrong.com to set up a free consult and we can discuss your goals, fitness level, access to equipment and what program is a good match for you.
What level athlete is this program best for?
This program is for all experience and age levels; it can be easily customized to make it easily accessible for a newbie, or crushingly intense for a gym rat like myself.
Glute Camp Month 1