The Ultimate Guide
Build Your
Dream Glutes
A 3-day full body training program designed to grow and strengthen your glutes while building a strong, lean, capable body.
3 Days / Week
Full Body + Glute Focus
Gym Based
My 1:1 Coaching Is So Much More Than An Exercise Plan
It's a fully supported experience designed to help you stay consistent and actually see results.
🎯A fitness and nutrition plan specifically for you and your life
📈Health and habit coaching so results last
💬Accountability and support when motivation drops
👯A community that keeps you going
📱One simple app to keep everything organized
I started coaching women because I kept seeing them doing all the "right" things - showing up, working hard, sweating it out and still feeling frustrated that nothing was changing.
They didn't need more effort. They needed a better, more sustainable approach.
I help busy women build strong bodies without living in the gym or cutting out the foods they love. We lift with intention, eat enough to feel good and get results, and focus on being consistent, not perfect.
This guide will teach you how to train your glutes effectively and your entire body, so you walk away strong from head to toe. But if you want a fully personalized plan built around your life, your schedule, and your exact goals, that is what I am here for.
"I used to think I just wasn't a 'consistent person.' Now I'm someone who works out, fuels my body well and follows through...even when life is busy. And as a mom and business owner, life is almost always crazy so that shift alone has been everything."
Jessica, 36
"I used to think I needed to eat less and do more cardio to see results. Working on body recomposition with Sarah completely changed that. I'm eating more, lifting properly and my body is finally changing in a way that actually feels sustainable. Hiring Sarah hands down has been one of the best investments in myself ever."
Katie, 42
Short on time? Do 1-2 sets each. Something is better than nothing!
Warm-Up5 min · Light cardio + 1×15 banded clamshells, 1×15 glute bridges
Today's Workout
| Exercise | Sets | Reps | Rest |
|---|
| 01 | Weighted Glute Bridge | 3 | 10-12 | 60s |
| 02 | Romanian Deadlift | 3 | 10-12 | 60s |
| 03 | Dumbbell Bench Press | 3 | 10-12 | 60s |
| 04 | Dumbbell Shoulder Press | 3 | 10-12 | 60s |
| 05 | Dead Bug | 2 | 10ea | 60s |
Cool-Down5 min · Lying glute stretch, pigeon pose, standing quad stretch, hip flexor lunge stretch
Weighted Glute Bridge
Glutes / Hamstrings
Tip: At the top of each rep, hold for one full second and really focus on engaging your glutes before lowering.
Romanian Deadlift
Glutes / Hamstrings
Tip: Keep the weight close to your body the whole way down. Think "hips back" not "chest forward."
Dumbbell Bench Press
Chest / Triceps
Tip: Two seconds down on every rep. The slow lowering phase is where the muscle builds.
Dumbbell Shoulder Press
Shoulders
Tip: Brace your core before every rep to protect your lower back.
Dead Bug
Deep Core / Stability
Tip: Go slow and breathe out as you lower. Focus on keeping your lower back pressed flat to the floor.
Warm-Up5 min · Light cardio + 1×10 bodyweight squats, 1×10 leg swings each side, ankle circles
Today's Workout
| Exercise | Sets | Reps | Rest |
|---|
| 01 | Dumbbell Squat | 3 | 10-12 | 60s |
| 02 | Bulgarian Split Squat | 3 | 10ea | 60s |
| 03 | Lat Pulldown | 3 | 10-12 | 60s |
| 04 | Dumbbell Bent Over Row | 3 | 10-12 | 60s |
| 05 | Supported Ball Crunch | 2 | 15 | 60s |
Cool-Down5 min · Figure-four stretch, seated hamstring stretch, child's pose, chest opener
Dumbbell Squat
Glutes / Quads / Core
Tip: Aim for parallel or just below. Think about pushing your knees out and driving through your heels as you stand.
Bulgarian Split Squat
Glutes / Quads
Tip: Go lighter than you think you need to. Range of motion first, then add load.
Lat Pulldown
Lats / Biceps / Upper Back
Tip: Think "elbows to your back pockets" to engage your lats instead of just your biceps.
🏠 At home: Anchor a resistance band overhead and pull down with the same motion.
Dumbbell Bent Over Row
Upper Back / Biceps
Tip: Keep your elbows close to your body. This shifts the work to your back instead of your biceps.
Supported Ball Crunch
Abs / Core
Tip: Exhale as you lift to engage your deep core muscles. Think about lifting your ribs toward your hips, not your head toward your knees.
Great work finishing Day 2! Imagine having every session planned for you and YOUR goals. Find out if coaching is right for you.
Let's Chat
Warm-Up5 min · Light cardio + 1×15 lateral band walks, 1×12 single-leg glute bridges, hip 90/90 stretch
Today's Workout
| Exercise | Sets | Reps | Rest |
|---|
| 01 | Sumo Squat | 3 | 10-12 | 60s |
| 02 | Single-Leg DB Deadlift | 3 | 10ea | 60s |
| 03 | DB Reverse Fly | 3 | 10-12 | 60s |
| 04 | Tricep Overhead Extension | 3 | 10-12 | 60s |
| 05 | Bird Dog | 2 | 10ea | 60s |
Cool-Down5 min · Pigeon pose, single-leg forward fold, hip flexor stretch, tricep and overhead stretch
Sumo Squat
Glutes / Inner Thighs / Quads
Tip: Wide stance, toes turned out. Think about pushing your knees out and sitting deep to engage your inner thighs and glutes.
🏠 At home: Hold one dumbbell vertically between your legs for a goblet-style sumo squat.
Single-Leg Dumbbell Deadlift
Glutes / Hamstrings / Balance
Tip: For more grounding and stability, place a hand on a chair or wall.
DB Reverse Fly
Rear Delts / Upper Back
Tip: Hinge at the hips, slight bend in the elbows, lift the dumbbells out to the sides until arms are parallel to the floor. Control the way down.
Tricep Overhead Extension
Triceps
Tip: Hold one dumbbell with both hands overhead, elbows pointing forward. Lower behind your head and press back up. Keep your core tight.
Bird Dog
Core / Glute Med / Stability
Tip: Imagine balancing a glass of water on your lower back. That stillness is the goal: no twisting, no sagging.
Keep Growing
Your Progression Plan
Follow this week by week to make sure you are always moving forward.
Weeks 1-2
Learn the movements. Focus on form. Use a weight you can control perfectly for all reps.
Weeks 3-4
Add load. Increase weight, reps, or sets when you complete all reps with good form. Start tracking each session.
Weeks 5-6
Push intensity. Finish sets feeling like you had 1-2 reps left. If you finish easily, challenge yourself more next time.
Week 7+
Deload then repeat. Take one lighter week (reduce weight by 40%), then restart heavier. This is how you keep progressing long term.
"My clothes fit my body better, I have more self confidence, my mental health and self talk has improved so much and I am no longer relying on willpower to keep up my healthy habits."
Marites K.
Want a Plan Built Around You Specifically?
This guide gives you the framework. A personalized coaching plan gives you the strategy, the accountability, and someone adjusting things as your habits and routine evolve. That's how you build real, lasting results.
See if Coaching is Right for You
