Glute Camp Session 2

Sari Nova Strength and Fitness

Bodybuilding, Weightlifting, General Fitness

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!

$39

Get Glute Camp Session 2

Grow your Glutes in Size & 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.

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.

Gains in overall strength & power

Gains in leg strength & power translate into overall strength gains, even impacting how hard you can land a punch!

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!

Set goals and crush PRs

New Glute Camp programs will launch periodically in a progressive long-term program so that after you crush Session II, you can continue to set new goals and demolish them.

Features

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!

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

Exercise Video Guidance

Instructional videos for every exercise to guide your practice and make execution easy!

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.

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

Squat Rack & Barbell/Plates // Trap Bar // GHD/Back Ext/Reverse Hyper // Box or Bench // Leg Press // Leg machines (Quad Ext/Ham Curl) // Dumbbells/Kettlebells

Recommended

Sled // Rower/Stairs/Elliptical or some strength based cardio machine // Long & Short Loop Resistance Bands // EZ Bar/Pre-Loaded Barbells // Cable Machine

Sample Week

Week 1 of 4-week program

Sunday

GC Session 2 Week 1 Day 1 THRUST Final

Miniband Lateral To Kickback

2 x 20

Banded Clams

2 x 20

Monster Walks

2 x 30

Elevated Pigeon Stretch

2 x 40

Barbell 1 1/4 Hip Thrust

4 x 6

Cable Kickbacks

4 x 20

Glute Ham Roll-outs

4 x 8

Kneeling Landmine Glute Thrust

4 x 8

Landmine Sumo Squat

4 x 8

Reverse Hyper

3 x 10

45 Degree Back Extension

3 x 8

Step Up To Lunge

3 x 12

Circuit

Elliptical or stairs heavy resistance 30 sec, fast 30 sec KB swings max Side plank with Hip Dips 10 per side

Monday

GC Session 2 Week 1 Day 2 SQUAT Final

Walking Lunges

2 x 30

Air Squat

2 x 10

Miniband Staggered RDL

2 x 20

Couch Stretch (Hip Flexors)

2 x 60

Box Squat

4 x 10

Cannonball Squats

4 x 8

Calf Raise Pauses

4 x 12

Single Leg Box Squats

4 x 12

Prone Machine Hamstring Curl

4 x 10

Leg Press Glute Bias

3 x 10

Alternating EZ Bar Reverse Lunge

3 x 12

Kettlebell Swing to Squat

3 x 5

Circuit

Sled push down & back Bike Sprint 30 sec Kneel to Stand x 10

Tuesday

GC Session 2 Week 1 Day 3 HINGE & ABDUCTION Final

Lateral Band Walks

2 x 20

Glute Bridge

2 x 10

Alternating Bodyweight Lunge

2 x 20

Side Lunge Stretch

2 x 40

Deficit Trapbar Deadlift

4 x 10

Cable Lateral Leg Raise

4 x 16

EZ Bar or Barbell Good Morning

4 x 8

Superman Press-Out

4 x 10

Kickstand RDL

4 x 12

Crossover Step Up

3 x 12

Lateral Sled Drag

Banded Plank Kickback

3 x 20

Circuit

Row (Fast!) 100 meters Resistance Band Spanish Squats x 30 sec Side Plank with Abduction x 15 each side

Coach

More from Sari Nova Strength and Fitness

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

Crushed GC Session 1? Stay on the Gain Train!

In four weeks you can have even more glorious glute gains... Now that you have the basic movements down get ready for exciting new progressions in Session II. Let's get them gains!

Get Glute Camp Session 2