6 week glute building program 3.0

32 Pages·1.759 MB·English

by  Katie Sonier

K A T I E S O N I E R ' S 6 - W E E K
GLUTE BUILDING PROGRAM 3.O
BUILD STRONGER, BIGGER, MORE
POWERFUL GLUTES
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!
9
Form Cues
Form cues I use when coaching the exercises in
this program.
12
6-Week Program
Your 6-Week Glute Training Programming.
30
Train With Katie
Membership
Want more training after this program?
Consider my TWK programming for ongoing
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www.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 .
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GYM REQUIRED FOR THIS PROGRAM: You will need
access to a fully equipped gym or at least a well
equipped home gym for this program.

RESISTANCE BAND: We will be doing a good
amount of band work in this program. I suggest the
Bret Contreras Glute Loop. Large Level 1 works for
most people. Unless you are petite, then get a small
level 1. It's important that your resistance band is not
too tight so you can actively drive your knees out
against it and get good range of motion.

HIP THRUST PAD: We prioritize the barbell hip
thrust in this program, which means you'll want to
own a good barbell pad to protect your hips. I
suggest Hampton brand- it's a nice, thick pad. You
can get off Amazon.

THE BENEFITS OF GLUTE BUILDING: The glutes are
the largest muscle in the body and arguably the
most important when it comes to improving overall
performance and athleticism, injury prevention, and
improving 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 a physique standpoint, well
developed glutes just look good!
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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 training by working
the glutes from all angles.

THE HIP THRUST= BEST GLUTE BUILDING
EXERCISE: Peak glute activation occurs at end
range hip extension (when hips are fully extended)
while shoulders are in line with hips. The scientific
studies all prove it and so do the results- the barbell
hip thrust is the best glute building movement you
can do. This is why we will be prioritizing it in this
program.

PRETRAINING WARM UP: Make sure you are
warming up appropriately before getting into your
training. I like a good dynamic mobility warm up
before getting into my training. The "world's
greatest stretch" is my favorite full body warm up.

MIND-MUSCLE CONNECTION: It's important to
master the "mind-muscle connection" when
performing each exercise. You should actively focus
on feeling what you want to feel with every rep.
Don't just fly though a set without feeling what you
want to feel! If needed, drop the weight and slow
things down so you can really focus on this.
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HIP THRUST SENSATION VS. STRENGTH REPS:
We will be performing the barbell hip thrust at a
variety of rep ranges and loads. 2 days a week, we
will be performing relatively higher rep ranges and 1
day a week we will be working more "strength" reps
or lower rep ranges. For maximum hypertrophy
gains, you want to be getting stronger in a variety of
rep ranges. Obviously loads will be different for
higher vs lower rep ranges. You will notice that
performing higher rep barbell hip thrusts leaves you
with an insane glute burn and glute "pump"- which
is just blood flow to the muscle. These are
"sensation" reps- you are working for that total
burn/fatigue/pump sensation. You will also notice
that when performing in the lower rep ranges, or
strength reps, you don't feel that intense burn as
much. That's normal. It's important to hit all rep
ranges to make sure we are both growing and
getting stronger over time.

STRONG GLUTES=STRONG BODY: Compound lifts
(multi-joint exercises) make up the majority of this
programming. You will see that we will be
performing many barbell hip thrusts, barbell
deadlift variations, and lunging variations. These lifts
will both build your glutes and get you strong. As
your glutes get stronger, so will the rest of your
body! They go hand in hand.
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TECHNIQUE: The most well developed glutes/bodies out there all perform well. They have
really good technique. It's important to build a strong foundation and make sure your
technique is correct- both for safety reasons and to optimize your growth. If you need to
drop the weight and dial back into form, do it! Always approach your training as a long term
process- build your foundation so you can continue to make progress for many years ahead.
If you want me to look over your form on any movement pattern, do not hesitate to send
me a video via email. [email protected]

WEIGHT SELECTION: First, make sure you have mastered technique, then progress with load
over time. The last few reps of each working set should be a challenge. I want you pushing
near/to failure on every set. You should never just breeze through a set. Form first, then
challenge yourself appropriately. How quickly we add more plates to the bar over time will
look different for everyone. But mastering form and training consistently can speed up your
process.

SUPERSETS: We will be doing supersets in this program, which is 2 exercises performed
back to back. Allow yourself to rest! I want you resting after each individual exercise within
the superset and before you repeat the superset for the next round. Rest long enough to
where you fully recover and can perform your best for round 2 and 3. If you're truly pushing
yourself, you will need the rest! Rest can be anywhere from 2-5 + minutes depending on
how taxing the movement is/how well you recover.
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PROGRESSIVE OVERLOAD: This is the most important principle to consider when following
a training program. 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. You want to focus on being able
to do more over time. Some examples of progressive overload: adding more weight to the
bar over time, increasing reps performed at a certain weight, improving form, improving
mind muscle connection, etc. You will see that this training program allows for lots of
repetition week after week- this is how you will apply progressive overload. Focus on getting
just a little bit better each week.

SORENESS & RECOVERY: Remember that my goal for you is to recover well from every
training session so you can give 100% to the next session. That being said, I do not want you
experiencing any type of crippling soreness. If you're so sore, you can't recover well and then
you can't be consistent. Consistency is king. Soreness is overrated- don't chase muscle
soreness. Instead, focus on getting stronger over time. I want you be to stronger by the end
of week 6 than you were before starting week 1. Also consider what you're doing outside the
gym for recovery- prioritizing sleep (~8 hours per night most ideal) and eating enough
calories to support your training sessions.
BUILD A BADASS
BACKSIDE 3.0
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
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WARM UP SETS FOR HEAVY THRUSTS; Every Friday in this program, we will be hitting lower
rep range barbell hip thrusts, or strength reps. Lower rep ranges means we are really
challenging our strength and going heavier. You'll need to do a few warm up sets before
getting into your working set weight. Obviously the stronger you are, the more warm up sets
you'll need. A general guide for warming up for the 6-8 rep range sets: 1-2 sets of 5 reps at
60% of working set weight and 1-2 sets of 3 reps at 80% of working set weight. Again, that is
very general. But I do want you spending some time warming up before you reach your
strength reps weight.

BARBELL HIP THRUST 1O MINUTE EMOM: This variation has been a staple in my own
programming and I know has contributed to a lot of glute size- both with myself and my
clients. These should be very very hard. Every set should get progressively more challenging
and the last few sets of 12 reps should be incredibly brutal. Push these to failure- to where
you could not physically do another set of thrusts when you're done. It's a lot of reps (120
total in 10 minutes), but this doesn't mean go super light and fly through it! Go as heavy as
you can, while still maintaining good form. Push to failure. This is how we grow! We will
repeat this variation, which gives you an opportunity to do it better (go heavier, better form)
week after week.

TRANSITIONS BETWEEN DROP SET: Another variation we will do in this programming is the
barbell hip thrust drop set in the 10/12/15 rep ranges. As we increase reps, we decrease
weight. I want your transitions between sets to be as quick as possible! This is how we get
the most out of a drop set. Having a partner to help you pull plates off the bar is most ideal.
These should also be brutal- push them to failure!
BUILD A BADASS
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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
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THE VALUE OF REPETITION: As I've mentioned above, you will be doing lots of repetition in
this program. This is how we improve our performance, build strength, and grow our glutes!
You have to repeat and repeat some more to really make progress in the gym. You'll see
repetition in movement patterns and you'll see repetition in rep ranges. I want you to focus
on getting a little bit better every time you repeat- whether that be adding more weight to
the bar, performing the movement with better technique, or having better mind muscle
connection with the movement.

NUTRITION & TRAINING: Remember that everyone's nutrition habits/overall calorie intake
will look very different. What matters most at the end of the day is calories in vs. out (energy
balance). Getting in sufficient protein is second most important factor to consider after
overall calorie intake. Whether you choose to work in a calorie deficit, maintenance calories,
or a calorie surplus, the training goal still remains the same- get as strong as you can in all
rep ranges. Actively chase PRs (personal records)! A lot of the times maintenance calories
(and sufficient protein) paired with a progressive training program (getting stronger over
time) is the best way to both build muscle and lose body fat at the same time. We call this
"recomping" or improving your body composition. Recomping is not a quick 6 week process
(unless very new to training). Look at it as a year + long process. This 6 week program can
help you build a really great foundation for your glute training that you can continue to
build on for years ahead!

PERFORMANCE GOALS: I'm always stressing the importance of having performance goals.
Just focusing on what your body looks like will get old quick. Instead, focus on your
performance in the gym. Focus on finding out what your body is capable of! You'll most
likely be more consistent if you're actively chasing PRs (personal records) in the gym and as
I've mentioned, consistency is king. This will also allow you to enjoy the process. This is so
important- never forget to have fun and enjoy what you're doing!