Glute Grind
Stoke Athletics
Bodybuilding, General FitnessGLUTE GRIND is an introductory total body training program with an emphasis on developing the glutes and shaping the butt. A bomb backside is nice, but so is having the toned abs and arms to match. That’s why we supplemented workouts with core and upper body exercises to ensure even the toughest areas are being worked. This program utilizes concurrent programming to target multiple muscle qualities (strength, power, endurance) thought the week. This allows you to intelligently train the glutes every day of the week to optimize growth and minimize stagnation. The days of low intensity Instagram booty-band-butt burner workouts are over . Their workouts are our warmups! If you’re serious about maximizing booty gains, you need to lift heavy, and you need to lift hard; you need the GLUTE GRIND.
A1
Bodyweight Squat
3 x 10
A2
BW Wide Goodmorning
3 x 10
A3
Reverse Lunge + Twist
3 x 5.5
B
Hip Thrust
4 x 10
C
Barbell RDL
3 x 10
D
DB Bench Press
3 x 10
E
Seated Cable Row
3 x 10
A
Posterior Pelvic Tilt Glute Bridge
3 x 0:30
B1
Leg Lift Knee Tucks
2 x 15
B2
Oblique Side Crunch
2 x 15.15
B3
Russian Twist
2 x 15.15
B4
L Crunch
2 x 25
B5
Bicycle Crunch
2 x 25
A1
Feet Elevated Glute Bridge
2 x 10
A2
Hands Elevated Pushups
3 x 3.3
B
Goblet Squat
4 x 10
C1
Lat Pulldown
3 x 10
C2
Prone Machine Hamstring Curl
3 x 10
D1
Seated Arnold Press
3 x 10
D2
Cable Reverse Fly
2 x 20
A1
Standing Cable Hip Rotation
2 x 10.10
A2
Low Plank
2 x 0:30
A3
Side Plank
2 x 0:30
A4
Table Top (Reverse Plank)
2 x 0:30
A5
Clamshell Plank
2 x 20
A1
Glute March
2 x 10.10
A2
GHD Hip Extension
2 x 10
A3
NCM Box Jump
2 x 5
B1
Rack Pullups
3 x 5
B2
Kickstand RDL
3 x 5.5
C1
Goblet Split Squat
3 x 5.5
C2
1-Arm DB Row
3 x 10.10
D1
Step-Ups
3 x 10.10
D2
Tricep Pushdown
3 x 15
Trevor Sackmann
Trevor is a nationally accredited strength and conditioning coach serving student athletes at the University of Hawaii. With nearly a decade in the field, Trevor has helped thousands of athletes, from weekend gardeners to Olympic medalists. Trevor catches his stoke surfing, squatting, and by sharing his craft to build your confidence and perform your best, wherever your victories are won.
