Feeling lost in the gym? Did you just start working out or need some help starting off? This is the best program for you. Step by step guides Full access to smart device synchronizing Powerful progress tracking tools Tutorial videos for every movement Every set, rep, rest, breath and tempo explained 4x 3 week phases Each 3 week phase has new workouts routines Each phase advances in difficulty

Das Glutes is a 30-day supplemental training program designed to aggressively improve glute strength, awareness, conditioning, and posterior chain dominance without replacing your current workouts. This is not a traditional workout plan with scheduled days or hand-holding. Das Glutes is a challenge-based library of brutally effective workouts you can plug into your existing training whenever you go to the gym. Each session is short, demanding, and measurable, allowing you to track progress and push performance over time. The workouts focus on extreme but purposeful challenges using high reps, heavy loads, calorie-based conditioning, and time-based tests. Expect movements like high-rep glute bridges, heavy sumo squats, long stair climber efforts, loaded step-ups, sled pushes, and brutal circuits that force your glutes to work when fatigue is high. Das Glutes is built for women who already train and want more out of their lower-body work. It helps correct the common problem of “feeling everything except the glutes,” improves carryover to squats and hinges, and builds real work capacity and muscle through effort rather than complexity. You choose one Das Glutes workout each gym visit and perform it before or after your regular training. The Trainerize app tracks your previous performance so each time you repeat a challenge you have a clear target to beat. No guessing. No complicated programming. Just show up, work hard, and improve. This program is ideal if you want stronger glutes, better posterior chain engagement, higher calorie output, and a mental edge from finishing hard work consistently. It is not designed for beginners or as a standalone plan. It is designed to make your current training work better. If you are already lifting, already training, and want a simple but brutally effective way to push glute development over the next 30 days, Das Glutes is built for you.

This is a structured, no-fluff glute development program built for people who want measurable strength gains and real lower-body progress, not random circuits and guesswork. Over six weeks, you’ll train through two progressive 3-week phases designed to build strength, shape, and power through the movements that actually matter: Romanian deadlifts, hip thrusts, sumo squats, lunges, step-ups, and carefully selected accessory work that targets glute med, inner thighs, hamstrings, quads, calves, and hip flexors. Phase 1 builds your base. You’ll focus on controlled heavy lifting, dialing in technique, learning how to use RPE properly, and building work capacity. You’ll also see two upper-body sessions per week to keep your physique balanced and posture strong. Phase 2 increases intensity. Expect more demanding variations, slightly higher effort levels, and progressive overload designed to push strength safely upward. If Phase 1 teaches control, Phase 2 builds confidence under heavier loads. Each workout includes: • An incline treadmill warm-up and dynamic mobility work • Heavy compound lifts in the 4–6 rep range at prescribed RPE • Targeted accessory work for smaller stabilizing muscles • Strategic rest blocks to maximize performance • Conditioning finishers • Built-in hydration, nutrition, and educational reminders This is a self-guided program delivered through the app. You’ll log weights, track progress, follow structured rest timers, and receive reminders about hydration, protein intake, and recovery. It’s designed to feel coached, even though you’re running it independently. Das Glutes is for anyone who wants more than just a “burn.” It’s for those who want to understand progressive overload, train with intention, and walk away stronger... physically and mentally. Six weeks. Structured effort. Real results.

8 Week Das Glutes This is the full transformation block. It includes phased progression — moving from foundational strength into higher-volume hypertrophy and targeted finishers. You’ll experience structured loading increases, density work, advanced glute-biased mechanics, and carefully programmed recovery to maximize growth without burning out. This option is ideal if you want the most complete glute development experience — building density, strength, and long-term structural change.

•FULL access to my ever-growing FitFam library! Workouts utilizing any combination of: dumbbell, cable, machine, barbell, kettle bells, therabands, swiss balls, bumper plates and even pure bodyweight for home gym workouts with no equipment. •All the planning ahead is done for you. Pick from commercial gym workouts to body weight. Follow the WOD from beginning to end. Cardio, warm up, main movements, accessory movements, core, stretch, cool down. •Have the freedom to populate your own calendar with your own events, challenges, reminders, achievements and even your own workouts. •Full access to private tracking for progress monitoring and appropriate goal setting by synchronizing your smart devices such as watches, phones and scales to see all your stats in one place. Even MyFitnessPal to cross track calories in and calories out. •Once you repeat any one movement or workout your previous stats will be included so you can either stay consistent with what you previously achieved or push yourself a bit further to maximize your growth.

•Receive FULL access for 1 week to my online coaching and personal tracker app. •Try out the personal tracker feature by inputting body measurements, sync with smart device and take your first set of progress pictures to track achievements later on. Sync with MyFitnessPal to see your macros all in one place. •Try out the pre made workouts from my vast library, or build your own to repeat later to see improvements.

Wanting to build some size to your musculature, or add some curves to your figure? This hypertrophy program will designed to do just that. Join this 8 week program that progressively challenges your lifts, growth factor and stamina like a PRO. •Every phase is 2 weeks in which you will be guided through with muscle groups that are unique to each phase to keep your gains guessing. •Every workout has a description on what to expect or what to look out for so you feel prepared to tear it up and be efficient with your precious time. •Each phase will increase in difficulty by introducing more complex movements, super sets and circuits to complete.. •Not familiar with a movement? No worries, each movement has a detailed video tutorial to make sure you're performing it correctly and safely. •The calendar is FULL of motivational reminders for water, sleep and self care. But also educational information to keep you informed and knowledgeable in sport physiology and general good lifting wisdom to keep you safe and affective. We talk caloric intake, balancing your macros, mind to muscle connection, sports psychology, meal prepping and nutrition, etc... TONS of extra content to help you grow and learn. •Utilize the app to its fullest by completing the bi weekly weigh ins, progress photos and whatever other information you'd like to track.

•PERSONALIZED workout programming. •Progressive and organic changes to your program weekly to fit your equipment preferences or availabilities, health conditions, fitness capabilities and any barriers that you need a personal touch to navigate through. •Lifestyle coaching goes beyond just what you do in the gym, but more importantly, what you do outside of the gym. Diet, hydration, rest/sleep, active recovery... We talk about it all. •24/7 communication through texting, phone calls or video chat, whatever it takes to help you stay accountable, consistant and moving forward.

•FULL access to track your current achievements, make new ones and input your own workouts to track progress. •Sync smart devices such as phones, watches and scales to see all stats in one place. Sleep quality, steps, calories intake/output (through MyFitnessPal) automatically as you continue doing what you love. •Access a powerful before and after progress picture tool that aids in making a visual of your weight loss or muscle building goals. Set your first and latest picture side by side and share it with your friends to inspire others and motivate yourself.