6 week glute building program PDF
Preview 6 week glute building program
K A T I E S O N I E R ' S 6 - W E E K GLUTE BUILDING PROGRAM BUILD A BADASS BACKSIDE INSIDE T A B L E O F C O N T E N T S 4 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. 5 Tips and Tricks In this 6-Week Glute Building program, you will learn how to activate your posterior chain (backside), gain lower body strength, stability, functionality, and overall athleticism. It's time to build a badass backside! 8 Weekly Expectations While you will see repetition of movements to ensure mastery, each week will bring a new focus in this high-volume training phase. 9 6-Week Program Your 6-Week Glute Building Program. 15 Train With Katie Learn more about my TRAIN WITH KATIE membership program where you get weekly training videos and ongoing coaching from me. katiesonier.com 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 DISLAIMER The information in this document is The recommendations, instructions and intended for general reference purposes advice contained within this document only and is not intended to address and e-mail are in no way intended to specific medical conditions. replace or to be construed as medical advice and are offered for informational This information is not a substitute for purposes only. professional medical advice or a medical exam. Prior to participating in any Katie Sonier Inc. and its respective agents, exercise program or activity, you should heirs, assigns, contractors and employee’s seek the advice of your physician or other shall not be liable for any claims, qualified health professional. demands, damages, rights of action or causes of action, present or future, arising No health information on this site should out of or connected to the use of any of be used to diagnose, treat, cure or the information contained in this Website, prevent any medical condition. including any injuries resulting there from. WWW.KATIESONIER.COM PAGE 3 BUILD A BADASS BACKSIDE 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: REQUIREMENTS FOR THIS PROGRAM: You will need a gym membership (you need weights to grow), resistance bands (for glute activation exercises), and the will to work hard. Get ready to work hard these next 6 weeks! WHY DO WE WANT STRONG GLUTES? AESETHICS AND ATHLETICS: Most of us want bigger, rounder, fuller glutes for aesethic purposes (looks). However, having strong glutes also has other benefits such as improving athletic performance, improving posture, and preventing injury. ROLE OF THE GLUTES: The main role of the glutes is hip extension. We will focus on movements where we are extending and moving through our hips, resulting in optimal glute growth. GLUTE ACTIVATION: It’s important we learn to turn our glutes on before getting into our lifts so they respond better and therefore grow. Resistance bands are great for glute activation work and we will be using them in all of our workouts! THE SQUEEZE: Focus on squeezing your glutes at the top of every movement and throughout all prescribed isometric holds in this program. Don’t just go through the motions. Move with intention and squeeze those cheeks! WWW.KATIESONIER.COM PAGE 4 BUILD A BADASS BACKSIDE 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: Feel it where you want to feel it. Understand what you’re supposed to feel with each movement, then dig a little deeper. Make the glutes work. Think about it! “THE PUMP”: You will leave every session feeling a “pump” in your glutes. This is the result of blood flowing to the muscles you are working, which is what we want! If you’re walking funny, you’re doing it right. WEIGHT IN YOUR HEELS: Make sure you keep your weight in your heels to ensure glutes stay activated throughout movements. HIGH VOLUME: We will be doing a lot of relatively high sets & reps in this program. High volume training is a great way to burn fat and build muscle at the same time. MOVEMENT REPETITION: Expect to repeat movements a lot throughout this program. That is how we will progress our movement patterns and the loads we can handle and will ultimately lead to glute growth. WWW.KATIESONIER.COM PAGE 5 BUILD A BADASS BACKSIDE 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: CONSISTENCY PRODUCES RESULTS: You will be doing 3 glute focused lower body training sessions per week (Monday, Wednesday, Friday). This allows for an appropriate recovery period of 48 hours between sessions. VARIETY: In these 6 weeks, you will have higher rep days and lower rep days. You will see a variety of strength, functonality, and hypertrophy “increase in size of skeletal muscle” training. COMPOUND LIFTS: Compound lifts recruit multiple muscle groups at once, which are necessary for any strength/hypertrophy program as they build quality muscle quickly. EXAMPLES OF COMPOUND LIFTS FOUND IN THIS PROGRAM- DEADLIFT, SQUAT, HIP THRUST: We will be using barbells for all three compound lifts. Every Monday we will Deadlift, every Wednesday we will Squat, and every Friday we will Hip Thrust. Rep ranges will vary depending on the week. You will also find variations of these lifts in each individual workout. *HIP THRUSTS/GLUTE BRIDGES: Expect to do a lot of hip thrust and glute bridge variations in this program. These movements are key to successful glute growth. WWW.KATIESONIER.COM PAGE 6 BUILD A BADASS BACKSIDE 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: HOW TO CHOOSE AN APPROPRIATE LOAD/WEIGHT FOR YOU: You want to choose a weight/load where you can maintain correct form while feeling the the last 3-4 reps become more of a challenge in each set. Each set should feel more challenging as you go on. Example: Rep 1 will feel easier than Rep 12 and Set 3 will feel more challenging than Set 2 due to muscle fatigue. HOW TO CHOOSE REST INTERVAL/TIME FOR YOU: This depends on fitness level and what movements you are performing. In a superset, two different exercises are performed back to back with very minimal rest between. Then you rest appropriately and repeat the same superset for prescribed rounds. Rest to where your heart rate stays up, but you can go into the next set able to perform all allotted reps with correct form. *You will need longer rest periods between heavier compound lifts (deadlift, squat, hip thrust) because these movements are more taxing on the body due to more muscle and energy recruitment. MY NUTRITIONAL APPROACH- LISTEN TO YOUR BODY. EAT TO GROW: I personally am not a believer in counting calories or macros. I believe the best advice when it comes to nutrition is to be responsible for knowing what foods to eat, learn what works for you, and stay consistent (about 90% of time) to get results. With increased training intensity, you will find that you will become hungrier. That is a good thing. That’s your metabolism responding and increasing (you’re now burning more calories at rest). LISTEN TO YOUR BODY and eat accordingly. Slowly start to increase caloric intake and continue to listen to your body. Increasing calories does not mean eat whatever whenever. Keep it clean. Maintain good habits. Adjust if needed. You will ALWAYS be learning and adjusting. The best thing you can do is figure out what works for you. And remember it takes CONSISTENCY and commitment to really figure it out. WWW.KATIESONIER.COM PAGE 7 BUILD A BADASS BACKSIDE W E E K L Y E X P E C T A T I O N S WHAT TO EXPECT WITH EACH WEEK: WEEK 1: In our first week, we will introduce movement patterns keeping the rep ranges relatively high and focusing on form mastery. We will hit all three compound lifts that are the focus of this program (deadlift, squat, hip thrust) in the 15 rep range. WEEK 2: In Week 2, we will continue to master movement patterns and form keeping the rep ranges relatively high. WEEK 3: This week we are dropping the rep ranges to 12 for the big compound lifts and increasing load. How much you increase your load will depend on your personal fitness level, experience, and other factors. You should maintain correct form, but feel yourself struggling on the last 3-4 reps of each set. Challenge yourself, but form first! WEEK 4: This week we keep the rep ranges of our compound lifts at 12. Increase load appropriately if you feel ready to do so. But remember…form first! WEEK 5: Rep ranges for deadlift, squat and hip thrust remain at 12 this week. Again, increase load if you feel ready. This means you’re feeling strong and capable of maintaining correct form, even with a slight increase in load. WEEK 6: This week we bring our rep range back up to 15 for the big compound lifts. The goal is to lift the same load you were lifting in the 12-rep range last week in this 15-rep range while maintaining form. If you accomplish this, you have increased your strength in a high volume- training phase. You are definitely stronger at this point and are most likely feeling/seeing some glute gains! WWW.KATIESONIER.COM PAGE 8 WEEK 1 MONDAY WEDNESDAY FRIDAY GLUTE ACTIVATION: 3-4 ROUNDS. MINIMAL GLUTE ACTIVATION: 3-4 ROUNDS. MINIMAL GLUTE ACTIVATION: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS. REST BETWEEN ROUNDS. REST BETWEEN ROUNDS. Resistance Resistance Band Lateral Resistance Band Lateral Band Glute Squat Steps x Squat Steps x Bridge x 30 15 Each Way 15 Each Way Resistance Resistance Resistance Band Fire Band Glute Band Hydrants x 30 Kick Backs x Standing Each Leg 20 Each Leg xL a30te Eraalc Rha Liseeg SUPERSET #1: 3-4 ROUNDS. MINIMAL REST SUPERSET #1: 3-4 ROUNDS. MINIMAL REST SUPERSET #1: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS. BETWEEN ROUNDS. BETWEEN ROUNDS. Barbell Barbell Back Barbell Hip Deadlift x 15 Squat x 15 Thrust x 15 Front Loaded Alternating Stability Ball Front Loaded Reverse Glute Bridge Sumo Squat Lunge x 20 x 30 x 12 (10 Each Leg) SUPERSET #2: 3-4 ROUNDS. MINIMAL REST SUPERSET #2: 3-4 ROUNDS. MINIMAL REST SUPERSET #2: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS. BETWEEN ROUNDS. BETWEEN ROUNDS. Front Loaded Walking Kettlebell Lateral Lunge Lunge x 20 Swing x 15 x 12 Each Leg (10 Each Leg) Resistance Stability Ball Single Leg Band Plank Hamstring Hip Thrust x Lateral Steps Curl x 15 15 Each Leg x 30 (15 Each Leg) SUPERSET #3: 3-4 ROUNDS. MINIMAL REST SUPERSET #3: 3-4 ROUNDS. MINIMAL REST SUPERSET #3: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS. BETWEEN ROUNDS. BETWEEN ROUNDS. Low Weight, Single Leg 2 Kettlebell High Rep Hip Deadlift x 12 Swing x 12 Thrust x 20 Each Leg Resistance Band Single Cable Pull Leg Glute Jump Squats Through x 15 Bridge x 20 x 15 Each Leg WWW.KATIESONIER.COM PAGE 9 WEEK 2 MONDAY WEDNESDAY FRIDAY GLUTE ACTIVATION: 3-4 ROUNDS. MINIMAL GLUTE ACTIVATION: 3-4 ROUNDS. MINIMAL GLUTE ACTIVATION: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS. REST BETWEEN ROUNDS. REST BETWEEN ROUNDS. Resistance Resistance Resistance Band Lying Band Lateral Band Fire Lateral Raise Squat Steps x Hydrants x 30 x 20 Each 15 Each Way Each Leg Leg Resistance Band Glute Resistance Resistance Bridge with 5 Band Clam Band Glute Second Shells x 15 Kick Backs x Isometric Each Leg 20 Each Leg Hold at Top x 15 SUPERSET #1: 3-4 ROUNDS. MINIMAL REST SUPERSET #1: 3-4 ROUNDS. MINIMAL REST SUPERSET #1: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS. BETWEEN ROUNDS. BETWEEN ROUNDS. Barbell Barbell Back Barbell Hip Deadlift x 15 Squat x 15 Thrust x 15 Resistance Stability Ball Band Fire Cable Pull Hamstring Hydrant with Through x 15 Curl x 15 Lateral Raise x 12 Each Leg SUPERSET #2: 3-4 ROUNDS. MINIMAL REST SUPERSET #2: 3-4 ROUNDS. MINIMAL REST SUPERSET #2: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS. BETWEEN ROUNDS. BETWEEN ROUNDS. Resistance Front Loaded Elevated Band Squat Single Leg Elevated With Pulse Glute Bridge Glute Bridge At Bottom x 15 Each Leg x 30 x 12 Single Leg Low Weight, Walking Hip Thrust x High Rep Hip Lunge x 20 15 Each Leg Thrust x 20 (10 Each Leg) SUPERSET #3: 3-4 ROUNDS. MINIMAL REST SUPERSET #3: 3-4 ROUNDS. MINIMAL REST SUPERSET #3: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS. BETWEEN ROUNDS. BETWEEN ROUNDS. Resistance Single Leg Band Curtsy Lunge Deadlift x 12 Standing x 12 Each Leg Each Leg Lateral Raises x 30 Each Leg Stability Ball Front Loaded Kettlebell Glute Bridge x Lateral Lunge Swing x 15 30 x 12 Each Leg WWW.KATIESONIER.COM PAGE 10
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