• Author / Uploaded
• CELESTE

• Categories
• Kettlebell
• Hipertrofia muscular
• Músculo
• Ejercicio físico
• Recreación

Citation preview

KATIE SONIER'S 6-WEEK GLUTE BUILDING PROGRAM BUILD A BADASS BACKSIDE

INSIDE TABLE OF CONTENTS

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 LET'S TALK ABOUT THE LEGAL STUFF BEFORE YOU BEGIN THIS PROGRAM.

LEGAL DISLAIMER The information in this document is intended for general reference purposes only and is not intended to address specific medical conditions. This information is not a substitute for professional medical advice or a medical exam. Prior to participating in any exercise program or activity, you should seek the advice of your physician or other qualified health professional.  No health information on this site should be used to diagnose, treat, cure or prevent any medical condition. 

The recommendations, instructions and advice contained within this document and e-mail are in no way intended to replace or to be construed as medical advice and are offered for informational purposes only. Katie Sonier Inc. and its respective agents, heirs, assigns, contractors and employee’s shall not be liable for any claims, demands, damages, rights of action or causes of action, present or future, arising out of or connected to the use of any of the information contained in this Website, including any injuries resulting there from.

WWW.KATIESONIER.COM                              PAGE 3

BUILD A BADASS BACKSIDE TIPS AND TRICKS TO OPTIMIZE YOUR GLUTE TRAINING

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

TIPS AND TRICKS TO OPTIMIZE YOUR GLUTE TRAINING

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 TIPS AND TRICKS TO OPTIMIZE YOUR GLUTE TRAINING

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

TIPS AND TRICKS TO OPTIMIZE YOUR GLUTE TRAINING

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 WEEKLY EXPECTATIONS

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 volumetraining 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 REST BETWEEN ROUNDS.

GLUTE ACTIVATION: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

GLUTE ACTIVATION: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

Resistance Band Lateral Squat Steps x 15 Each Way

Resistance Band Glute Bridge x 30

Resistance Band Lateral Squat Steps x 15 Each Way

Resistance Band Fire Hydrants x 30 Each Leg  

Resistance Band Glute Kick Backs x 20 Each Leg

Resistance Band Standing Lateral Raise x 30 Each Leg

SUPERSET #1: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

SUPERSET #1: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

SUPERSET #1: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

Barbell Deadlift x 15  

Barbell Back Squat x 15

Barbell Hip Thrust x 15

Front Loaded Alternating Reverse Lunge x 20 (10 Each Leg)

Stability Ball Glute Bridge x 30

Front Loaded Sumo Squat x 12

SUPERSET #2: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

SUPERSET #2: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

SUPERSET #2: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

Kettlebell Swing x 15

Front Loaded Lateral Lunge x 12 Each Leg

Walking Lunge x 20 (10 Each Leg)

Stability Ball Hamstring Curl x 15

Single Leg Hip Thrust x 15 Each Leg

Resistance Band Plank Lateral Steps x 30 (15 Each Leg)

SUPERSET #3: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

SUPERSET #3: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

SUPERSET #3: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

Low Weight, High Rep Hip Thrust x 20 

Single Leg Deadlift x 12 Each Leg

2 Kettlebell Swing x 12

Cable Pull Through x 15

Resistance Band Single Leg Glute Bridge x 20 Each Leg

Jump Squats x 15

WWW.KATIESONIER.COM                              PAGE 9

WEEK 2            MONDAY                                       WEDNESDAY                                        FRIDAY GLUTE ACTIVATION: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS. Resistance Band Lateral Squat Steps x 15 Each Way

Resistance Band Clam Shells x 15 Each Leg

SUPERSET #1: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

Barbell Deadlift x 15

Stability Ball Hamstring Curl x 15

SUPERSET #2: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

GLUTE ACTIVATION: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

GLUTE ACTIVATION: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

Resistance Band Fire Hydrants x 30 Each Leg

Resistance Band Lying Lateral Raise x 20 Each Leg

Resistance Band Glute Kick Backs x 20 Each Leg

Resistance Band Glute Bridge with 5 Second Isometric Hold at Top x 15

SUPERSET #1: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

SUPERSET #1: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

Barbell Back Squat x 15

Barbell Hip Thrust x 15

Cable Pull Through x 15

Resistance Band Fire Hydrant with Lateral Raise x 12 Each Leg

SUPERSET #2: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

SUPERSET #2: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

Resistance Band Elevated Glute Bridge x 30

Front Loaded Squat With Pulse At Bottom  x 12

Elevated Single Leg Glute Bridge x 15 Each Leg

Single Leg Hip Thrust x 15 Each Leg

Low Weight, High Rep Hip Thrust x 20

Walking Lunge x 20 (10 Each Leg)

SUPERSET #3: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

SUPERSET #3: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

SUPERSET #3: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

Single Leg Deadlift x 12 Each Leg

Resistance Band Standing Lateral Raises x 30 Each Leg

Curtsy Lunge x 12 Each Leg

Stability Ball Glute Bridge x 30

Front Loaded Lateral Lunge x 12 Each Leg

Kettlebell Swing x 15

WWW.KATIESONIER.COM                              PAGE 10

WEEK 3            MONDAY                                       WEDNESDAY                                        FRIDAY GLUTE ACTIVATION: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

GLUTE ACTIVATION: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

GLUTE ACTIVATION: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

Resistance Band Lateral Squat Steps x 15 Each Way

Resistance Band Clam Shells x 15 Each Leg

Resistance Band Glute Bridge With 5 Second Isometric Hold At Top x 15

Resistance Band Duck Walks x 15 Forward, 15 Back

Resistance Band Kick Backs x 20 Each Leg

Resistance Band Fire Hydrant To Lateral Raise x 12 Each Leg

SUPERSET #1: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

SUPERSET #1: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

SUPERSET #1: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

Barbell Deadlift x 12

Barbell Back Squat x 12

Barbell Hip Thrust x 12

2 Kettlebell Swing x 12

Stabililty Ball Hamstring Curl to Glute Bridge Combo x 15

Front Loaded  Reverse Lunge to Hip Flexion x 12 Each Leg

SUPERSET #2: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS. Front Loaded Sumo Stance Squat With Pulse At Bottom  x 12

Single Leg Deadlift to Hip Flexion x 12 Each Leg

SUPERSET #3: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

SUPERSET #2: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

SUPERSET #2: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

Single Leg Hip Thrust with 3 Second Isometric Hold At Top x 10 Each Leg

Walking Lunge x 20 (10 Each Leg)

Jump Squats x 15

Resistance Band Single Leg Glute Bridge With 3 Second  Isometric  Hold At Top x 12 Each Leg

SUPERSET #3: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

SUPERSET #3: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

Stability Ball Single Leg Hamstring Curl x 10 Each Leg

Resistance Band Single Leg Elevated Glute Bridge x 20 Each Leg

Cable Pull Through With 3 Second  Isometric Hold At Top x 12

Resistance Band Plank Lateral Steps x 30 (15 each Leg)

Low Weight, High Rep Hip Thrust x 20

Front Loaded Alternating Lateral Lunge x 20 (10 Each Leg)

WWW.KATIESONIER.COM                              PAGE 11

WEEK 4            MONDAY                                       WEDNESDAY                                        FRIDAY GLUTE ACTIVATION: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

GLUTE ACTIVATION: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

GLUTE ACTIVATION: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

Resistance Band Lateral Squat Steps x 20 Each Way

Resistance Band Single Leg Glute Bridge To Both Leg Glute Bridge x 15 Each

Resistance Band Lateral Squat Steps x 20 Each Way

Resistance Band Lying Lateral Raises x 25 Each Leg

Resistance Band Fire Hydrant to Lateral Raise x 12 Each Leg

Resistance Band Single Leg Glute Bridge x 25 Each Leg

SUPERSET #1: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

SUPERSET #1: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

SUPERSET #1: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

Barbell Deadlift x 12

Barbell Back Squat x 12

Barbell Hip Thrust x 12

Single Leg Hip Thrust with 3 Second  Isometric  Hold At Top x 10 Each Leg

Kettlebell Swing x 20

Front Loaded Sumo Stance Pulse Squat x 12

SUPERSET #2: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

SUPERSET #2: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

SUPERSET #2: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

Lower Weight Hip Thrust With 3 Second  Isometric  Hold At Top x 12

Resistance Band Glute Kick Backs With 3 Second  Isometric  Hold At Top x 12 Each Leg

Walking Double Lunge x 20 (10 Each Leg)

Single Leg Deadlift x 12 Each Leg

Front Loaded Reverse Lunge to Hip Flexion x 12 Each Leg

2 Kettlebell Swing x 12

SUPERSET #3: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

SUPERSET #3: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

SUPERSET #3: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

Curtsy Lunge to Hip flexion x 10 Each Leg

Resistance Band Clam Shells x 15 Each Leg

Bulgarian Split Squat x 10 Each Leg

Cable pull Through with 3 Second Isometric  Hold At Top x 15

Front Loaded Lateral Lunge x 12 Each Leg

Stability Ball Hamstring Curl to Glute Bridge Combo x 15 

WWW.KATIESONIER.COM                              PAGE 12

WEEK 5            MONDAY                                       WEDNESDAY                                        FRIDAY GLUTE ACTIVATION: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

GLUTE ACTIVATION: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

Resistance Band Lateral Squat Steps x 20 Each Way

Resistance Band Elevated Glute Bridge with 5 second  Isometric Hold At Top  x 15

Resistance Band Fire Hydrant to Lateral Raise x 15 Each Leg

Resistance Band Lying Lateral Raise x 30 Each Leg

SUPERSET #1: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

SUPERSET #1: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

GLUTE ACTIVATION: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS. Resistance Band Lateral Squat Steps x 20 Each Way

Resistance Band Single Leg Glute Bridge x 25 Each Leg

SUPERSET #1: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

Barbell Deadlift x 10

Barbell Back Squat x 12

Barbell Hip Thrust x 12

Stability Ball Single Leg Glute Bridge x 12 Each Leg

Single Leg Hip Thrust x 15 Each :eg

2 Kettlebell Swing x 12

SUPERSET #2: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

Barbell Reverse Lunge x 10 Each Leg

Kettlebell Swing x 25

SUPERSET #3: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

SUPERSET #2: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS. Dumbbell Curtsy Lunge to Hip Flexion x 12 Each Leg

Resistance Band Lying Lateral Raises x 30 Each Leg

SUPERSET #3: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

Resistance Band Glute Kick Backs x 30 Each Leg

Bulgarian Split Squat x 12 Each Leg

Low Weight, High Rep Hip Thrust x 25

Stability Ball Glute Bridge  x 30

WWW.KATIESONIER.COM                              PAGE 13

SUPERSET #2: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

Resistance Band Fire Hydrant x 35 Each Leg

Front Loaded Lateral Lunge x 10 Each Leg

SUPERSET #3: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

Stability Ball Single Leg  Hamstring Curl x 12 Each Leg  Front Loaded Reverse Lunge to Hip Flexion x 12 Each Leg

WEEK 6            MONDAY                                       WEDNESDAY                                        FRIDAY GLUTE ACTIVATION: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

GLUTE ACTIVATION: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

GLUTE ACTIVATION: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

Walking Double Lunges x 24 (12 Each Leg)

Single Leg Deadlift to Hip Flexion x 12 Each Leg

Front Loaded Reverse Lunge to Hip Flexion x 12 Each Leg 

Cable Pull Through x 20

 Low Weight, High Rep Barbell Hip Thrust x 25

Glute Bridge Burnout x 50

SUPERSET #1: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

SUPERSET #1: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

SUPERSET #1: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

Barbell Deadlift x 15

Barbell Squat x 15

Barbell Hip Thrust x 15

Single Leg Hip Thrust x 20 Each Leg

Stability Glute Bridge x 30

Kettlebell Swing x 30

SUPERSET #2: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

SUPERSET #2: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

SUPERSET #2: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

Barbell Reverse Lunge to Hip Flexion x 10 Each Leg

Barbell Curtsy  Lunge to Hip Flexion x 10 Each Leg

Front Loaded Squat with Pulse at Bottom x 15

Resistance Band Standing Lateral Raise x 40 Each Leg

Resistance Band Plank Lateral Steps x 40 (20 Each Leg)

Single Leg Stability Ball Hamstring Curl To Bridge Combo x 10 Each Leg

SUPERSET #3: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

SUPERSET #3: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

SUPERSET #3: 3-4 ROUNDS. MINIMAL REST BETWEEN ROUNDS.

Walking Double Lunges x 24 (12 Each Leg)

Single Leg Deadlift to Hip Flexion x 12 Each Leg

Front Loaded Reverse Lunge to Hip Flexion x 12 Each Leg 

Cable Pull Through x 20

 Low Weight, High Rep Barbell Hip Thrust x 25

Glute Bridge Burnout x 50

WWW.KATIESONIER.COM                              PAGE 14

GET YOUR TRAIN WITH KATIE MEMBERSHIP AND ME AS YOUR 24/7 COACH. LET'S WORK TOGETHER! Join my online program and community of others going through the process with you! Every week, you get new full training videos from me along with access to our Facebook accountability group where I coach and communicate with you every day.

Join the movement and let's Think, Train and Be Badass! www.katiesonier.com

BELIEVE IN YOURSELF AND YOU WILL BE UNSTOPPABLE. 

WWW.KATIESONIER.COM                              PAGE 15