Table Of ContentK A T I E S O N I E R ' S 6 - W E E K
GLUTE BUILDING PROGRAM 2.O
BUILD A BIGGER, STRONGER, BADASS BACKSIDE
INSIDE
T A B L E O F C O N T E N T S
3
Before You Start
Before you begin the program, please read
about our terms and conditions as well as our
legal disclaimers. By accessing and using this
guide, you agree to be bound by these terms.
4
Important Info
Make sure you read, understand, and apply all
of this important info to really get the most out
of your training!
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Your 6-Week Program
Your 6-Week Glute Training Programming.
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BEFORE YOU START
L E T ' S T A L K A B O U T T H E L E G A L S T U F F B E F O R E Y O U B E G I N
T H I S P R O G R A M .
LEGAL DISCLAIMER
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BUILD A BADASS
BACKSIDE 2.0
T I P S A N D T R I C K S T O O P T I M I Z E Y O U R G L U T E T R A I N I N G
INFO YOU SHOULD KNOW:
GYM REQUIRED FOR THIS PROGRAM: You will need
access to a fully equipped gym for this program.
HIP CIRCLE RESISTANCE BAND: We will be doing a
ton of band work in this program. The band I
recommend is Mark Bell's Slingshot Hip Circle 2.0.
You can get one here:
https://markbellslingshot.com/#a_aid=KatieSonier
HIP THRUST PAD: We will be doing a ton of hip
thrusting in this program and you will need a pad to
protect your hips. The brand I recommend is Iron
Bull Strength. You can get off Amazon.
THE BENEFITS OF GLUTE BUILDING: The glutes are
the biggest muscle group in the body and arguably
the most important when it comes to improving
overall performance and athleticism, preventing
injury, and maintaining optimal posture. They are
the pillar of strength and stability for your entire
body. That being said, having weak,
underdeveloped glutes can cause problems with
overall health and performance. And of course from
an aesthetic standpoint, well developed glutes just
look good!
BUILD A BADASS
BACKSIDE 2.0
T I P S A N D T R I C K S T O O P T I M I Z E Y O U R G L U T E T R A I N I N G
INFO YOU SHOULD KNOW:
ROLE OF THE GLUTES: The gluteal muscles or the
"glutes" are a group of three muscles: gluteus
maximus (main role being hip extension), gluteus
medius (main role being hip abduction), and
gluteus minimus (also plays a role in hip abduction
and internal rotation of femur at hip joint). In this
program, you will optimize your glute training by
working all of these muscles.
THE HIP THRUST AND WHY IT'S THE BEST GLUTE
BUILDING EXERCISE: To put it shortly, peak glute
activation occurs when your hips are fully extended
while shoulders are in line with hips. This is why the
hip thrust is the BEST glute building exercise you
can do and this is why we will be doing a ton of
them in this program!
WARMING UP & MOBILITY: Make sure you are
warming up appropriately before getting into your
training. Some prefer a short cardiovascular warm
up; some prefer more of a dynamic stretch warm
up and some prefer both. Do what you prefer, but I
always encourage implementing some hip mobility
stretches to really optimize your movement when
training.
BAND WORK AS GLUTE ACTIVATION AND
BURNOUTS: We will be doing a ton of band work in
this program to serve as "glute activation" to wake
the glutes up and as "burnouts" at the end of the
sessions to put the glutes through more metabolic
stress for growth.
BUILD A BADASS
BACKSIDE 2.0
T I P S A N D T R I C K S T O O P T I M I Z E Y O U R G L U T E T R A I N I N G
INFO YOU SHOULD KNOW:
MIND MUSCLE CONNECTION: Mastering the mind
muscle connection is so important. Do you feel your
glutes working? Connect your mind to your glutes.
Slow things down and dial into your form. Make
sure you feel what you want to feel with every rep!
THE PUMP: You want to walk away from each
session feeling "the pump" or a swollen sensation in
your glutes. This is a sign of metabolic stress and
cell swelling from working the muscle. This is a
good thing and means you are headed in the right
direction!
HIGH VOLUME TRAINING: This program is a high
volume training program. Meaning, we're doing a
lot of reps and focusing on getting stronger (lifting
more load) in all rep ranges.
COMPOUND LIFTS: A compound lift is a multi joint
movement pattern that works multiple muscle
groups. In other words, they're the "biggest bang for
your buck" when it comes to building muscle and
gaining overall strength. Compound lifts should be
the staple to any program and you should plan on
always implementing them into your training.
COMPOUND LIFTS IN THIS PROGRAM: The
compound lifts we will be focusing on will be hip
thrusts, deadlifts, and squats and different variations
of each.
BUILD A BADASS
BACKSIDE 2.0
T I P S A N D T R I C K S T O O P T I M I Z E Y O U R G L U T E T R A I N I N G
INFO YOU SHOULD KNOW:
FORM: Form is SO important. Doing exercises is one thing, but executing exercises well and
optimally is a whole other thing. Optimize your movement patterns; optimize your results.
Slow things down and keep it light if you need to. Form always first! If you need more
guidance with your form, never hesitate to reach out to me via email!
CHOOSING APPROPRIATE WEIGHT FOR YOU: Master the movement pattern (form), then
progress with load. The last few reps of each working set should be a challenge. You should
never just breeze through a set. Form first, then challenge yourself appropriately.
SUPERSETS: We will be doing supersets in this program, which is 2 exercises performed
back to back. Then rest appropriately and repeat the superset for 3-4 rounds.. Give yourself
enough rest so you can perform your best with each working set.
PROGRESSIVE OVERLOAD: To put it simply, in order for muscle to grow, strength to be
gained, or performance to improve, the human body must be forced to adapt to a tension
that is above what it has previously experienced. This is called progressive overload. That
being said, challenge yourself and focus on getting stronger (lifting more load) in ALL rep
ranges thrown at you in this program. That is how we grow!
CHOOSING WEIGHT FOR VARYING HIP THRUST REPS AND OTHER VARIATIONS: As
mentioned above, we will be doing a ton of hip thrusting variations in this program. We will
be doing them in the 10-30 rep ranges, with isometric holds, abductions, unilateral loading,
and more. Obviously with higher rep ranges, you will choose a weight that is relatively
lighter. And with lower-medium rep ranges, you will choose a weight that is moderately
heavier. Whatever rep range you are working in, choose a weight that challenges you and
work towards getting stronger (lifting more load) in that rep range with time.
ONGOING COACHING/HELP FROM ME: Any questions at all, never hesitate to reach out to
me via email. I am always here to help! [email protected]
WEEK 1: Glute Training Mon,Wed,Fri
MONDAY:
Superset 1: Repeat superset 3-4 rounds
Banded Lateral Step
x 20 reps each way
Barbell Hip Thrust x 12 reps
(moderately heavy load)
Superset 2: Repeat superset 3-4 rounds
Barbell Sumo Deadlift x 12 reps
Banded Elevated Glute
Bridge x 20 reps
Superset 3: Repeat superset 3-4 rounds
Goblet Sumo Squat x 12 reps
Banded Bodyweight
Hip Thrust x 20 reps
Banded Burnout: Repeat burnout 3-5 rounds. No rest
Banded Glute Bridge x 20 reps
Banded Lying Lateral Raise
x 25 reps each leg
WEEK 1: Glute Training Mon,Wed,Fri
WEDNESDAY:
Superset 1: Repeat superset 3-4 rounds
Banded Seated Abduction
x 30-50 reps
Barbell Hip Thrust x 20 reps
(relatively lighter load)
Superset 2: Repeat superset 3-4 rounds
Barbell Deadlift x 12 reps
Kettlebell Swing x 15 reps
Superset 3: Repeat superset 3-4 rounds
Cable Pull Through x 15 reps
Frog Pump x 30-50 reps
Banded Burnout: Repeat burnout 3-5 rounds. No rest
Banded Glute Bridge x 10 into 15
Bridged Abductions x 3
Banded Clam Shell x 20 reps each leg
WEEK 1: Glute Training Mon,Wed,Fri
FRIDAY:
Superset 1: Repeat superset 3-4 rounds
Banded Lateral Step
x 20 reps each way
Barbell Hip Thrust x 10 reps (moderately
heavy load) with 3 Second Isometric
Hold at Top of each rep
Superset 2: Repeat superset 3-4 rounds
Barbell Back Squat x 12 reps
Single Leg Hip Thrust x
12 reps each leg
Superset 3: Repeat superset 3-4 rounds
Glute Focused
Back Extension x 15 reps
Prone Hamstring Curl x 15 reps
Banded Burnout: Repeat burnout 3-5 rounds. No rest
Banded Seated Abduction x 30 reps
Banded Glute Bridge x 25 reps
