Glute Camp Month 1
Sari Nova Strength and Fitness
Strength & Conditioning, Bodybuilding, WeightliftingTired 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!
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)
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
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
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.
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!
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