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GLUTE GUIDE BODYFITBALANCE.COM GLUTE GUIDE TERMS & CONDITIONS BY PURCHASING THIS GLUTE GUIDE BY BODYFITBALANCE, YOU AGREE TO THE TERMS AND CONDITONS THAT YOU CANNOT SHARE IT WITH ANYONE WHO HAS NOT PURCHASED THE GUIDE, YOU CANNOT RESELL THE GUIDE, OR MAKE COPIES FOR OTHERS. YOUR ACCESS TO AND USE OF THE SERVICE IS CONDITIONED ON YOUR ACCEPTANCE OF AND COMPLIANCE WITH THESE TERMS. THESE TERMS APPLY TO ALL VISITORS, USERS AND OTHERS WHO ACCESS OR USE THE SERVICE. BODYFITBALANCE IS ALSO NOT RESPONSIBLE FOR ANY INJURY THAT MAY OCCUR WHILE COMPLETING THE GUIDE. THANK YOU FOR YOUR PURCHASE, I HOPE YOU ENJOY. TABLE OF CONTENTS Terms & conditions �����������������������������������������������������������������������������������2 Introductions: ���������������������������������������������������������������������������������������������3 Recovery ��������������������������������������������������������������������������������������������������������4 Nutrition/Macros: ��������������������������������������������������������������������������������������7 Progressive Overload : ���������������������������������������������������������������������������14 Finding One Rep Maxes: �����������������������������������������������������������������������15 Progress Pictures/Measurements : ������������������������������������������������ 18 Tips for growing your glutes: ������������������������������������������������������������ 18 General Warmup: �������������������������������������������������������������������������������������21 Phase 1 Workouts: ���������������������������������������������������������������������������������� 25 Phase 2 Workouts: �����������������������������������������������������������������������������������31 2 WELCOME TO THE BODY FIT BALANCE GLUTE GUIDE WHAT IS INCLUDED: 8 WEEKS OF WORKOUTS = TWO 4-WEEK PHASES EACH WEEK CONTAINS: • 2 FULL GLUTE/HAMSTRING DAYS • 1 FULL GLUTE/QUAD DAY • 2 UPPER BODY DAYS • 2 FULL REST DAYS AN EXERCISE LIBRARY VIDEOS WILL HAVE THE EXERCISE NAME IN THE HASHTAGGED CAPTION – THE HASHTAGS CAN BE FOUND LISTED IN THE NOTES OF EACH EXERCISE IN EACH WORKOUT THE ACCOUNT IS @BODYFITBALANCEVIDS FOLLOW THIS ACCOUNT & THEN YOU WILL BE ABLE TO SEARCH THE HASHTAGS LISTED NEXT TO EACH EXERCISE A SUPPORTIVE FACEBOOK GROUP TONS OF INFORMATION – READ IT ALL JOIN THE THICC & THRIVING COMMUNITY GLUTE GUIDE RECOVERY: ONCE THE PROGRAM HAS STARTED, THERE ARE SEVERAL THINGS YOU CAN DO TO ENSURE THAT YOU GET THE MOST OUT OF THIS PROGRAM. THE TWO BIGGEST THINGS THAT WILL HELP YOU GET THROUGH THESE EIGHT-WEEKS IS YOUR NUTRITION AND SLEEP. YOUR WORKOUTS ARE ONLY AS GOOD AS YOUR ABILITY TO RECOVER FROM THEM. BY ENSURING THAT YOU ARE GETTING ENOUGH SLEEP AND CONSUMING ENOUGH CALORIES THROUGHOUT YOUR DAY, YOU ARE TAKING CARE OF TWO HUGE FACTORS IN TERMS OF RECOVERING EFFECTIVELY. I RECOMMEND CONSUMING A DIET THAT IS WELL-BALANCED AND THAT SATISFIES ALL THREE MACRONUTRIENT REQUIREMENTS. IN ADDITION TO YOUR RECOVERY, TRACKING YOUR PROGRESS IS ALSO VERY CRUCIAL TO GETTING THE MOST OUT OF THESE EIGHT WEEKS. BY KEEPING A LOG BOOK OF ALL YOUR WORKOUTS, THIS CAN HELP YOU IN REGARD TO PROGRESSING AT A STEADY RATE. I CANNOT STRESS THE IMPORTANCE OF ALSO TRACKING YOUR ACCESSORY MOVEMENT WEIGHTS. A BULK OF THE IMPROVEMENT OF THE SQUAT, BENCH, HIP THRUST AND DEADLIFT COMES 4 GLUTE GUIDE FROM THE PROGRESSIVE OVERLOAD OF THE ACCESSORY MOVEMENTS. LASTLY, BEING ABLE TO AUTOREGULATE CAN HELP PREVENT YOU FROM GETTING INJURED OR HAVING A LESS THAN STELLAR WORKOUT. IF YOU ARE SICK, YOUR FIRST PRIORITY SHOULD BE GETTING BETTER. YOUR BODY WILL BE IN A STRESSED STATE AS IS, AND WORKING OUT WILL ONLY HINDER YOUR BODY’S ABILITY TO RECOVER FROM ILLNESS. IN ADDITION TO BEING SICK, THERE WILL BE DAYS WHERE YOU WILL FLAT OUT NOT FEEL LIKE TRAINING. IF IT IS AN ISSUE FROM DESIRE,