All About The:
12 Week Glute Building Challenge
With Kathie's Coaching
"Glute building is not just for the 20 somethings. It's not all about the looks. It is about function!!"
-Kathie Owen CFT since 2002.
This challenge will focus on sculpting and strengthening one of most important and by far the largest and strongest muscle groups in the body!
Strong glutes and hamstrings can help
Alleviate lower back
Hip and knee pain
Improve bone density
Help eliminate that stubborn abdominal pooch
Can provide insight to strength imbalances.
Glute training will shape and tone our derrieres to create an aesthetic we can all get "behind".
Training the glutes in this fashion is not just for the 20-somethings. My clients are mostly age 40 and above. The benefits of this type of training are beyond the scope of this limited thinking. It will improve balance, posture, definitely protect your hips, ankles and knees, increase bone density, help with fat loss, and create a sexy back no matter your age. You can and will benefit from this type of training!
Many of us suffer from poor posture, tight, shortened hip flexors and glutes that "forget" how to activate properly. All of this contributes to the most commonly observed postural deviations: swayback and kyphosis-lordosis. What's more, forward tilting hips push the abdomen out, creating the illusion of a 'gut,' even in the absence of excess belly fat.
Protect your hips, knees and ankles
Strong glutes support the lower back. When the glutes are not strong enough to perform their hip extension function, muscles that weren't designed for the job will take over. Over time, these "helper" muscles may become overstressed, resulting in pain and compression in the lumbar spine, hips and knees.
Increase bone density
Bone density peaks somewhere between 5-10 years after we reach skeletal maturity. Starting as early as age 30, old and damaged bone is restored faster than new bone is formed resulting in increased risk of osteopenia (lower than normal bone density) and osteoporosis ( a progressive bone disease).
Fat loss and fat loss maintenance
Studies suggest that for every pound of muscle you build, your body will burn an extra 50 calories per day. Given that the glutes and hamstrings are two of the largest muscle groups in the body, their potential contribution to fat loss is not to be underestimated!
Let's face it. We want to look good. Having a well-balanced, developed and toned backside is aesthetically pleasing for both men and women alike. By taking time to specifically train the glutes we not only shape our backside but give better shape and symmetry to the entire lower body.
Building glutes is not just for the young! Remember I am in my 50s!!
As we age we can and will benefit from training like this. We will have better posture, less pain in the knees, lower back and joints, better balance (we lose balance as we age), better bone density, protection for your hips, I actually cannot stess this enough.
If you have any doubt as to whether or not this program is for you reach out to me with any questions. firstname.lastname@example.org
*Backed by a 14-day full refund guarantee!!
What you will need
Access to a gym that has all your basics like YMCA, 24 Hour Fitness, Planet Fitness, LA Fitness, LifeTime Fitness.
You will want access to: Cable Machine, Smith Machine and/or Squat Rack, barbells, dumbbells, benches, stability ball, Leg press, Leg curl, Leg Extension, Abduction and adduction machines (most gyms have all this equipment)
On your own
You will want hip bands like these: Click Here to view and buy on Amazon
Long bands like these: Click Here to view and buy on Amazon
Barbell pad like this: Click Here to view and buy on Amazon
Foam roller like this: Click Here to view and buy on Amazon
This is the app all your workouts will be on:
WHAT YOU WILL GET:
Clear, actionable steps
Exclusive emails before, during and after the challenge
Coaching and Support from Kathie
Workouts on the App, easy to follow instructions with videos and timers
Access anytime, anywhere from your smartphone!
14-Day Money Back Guarantee
The purpose of this challenge is to strengthen, tone, and shape your glutes and hamstrings. Training the largest muscle group in the body will protect your knees and lower back.
Strong glutes mean more than just aesthetic gains. It means improved balance, safer movement, and increased muscle mass. Leading to optimized movement mechanics, decreased body fat, and greater power output.
You will learn valuable training techniques and habits and in just 6 of the 12 week program you will see tremendous improvements in your posterior chain.
Want to learn more about glute training?
Glute training is all the rage but it is also a relatively new strength training focus. No one in the industry has more research and real-life experience training the glutes than Bret Contreras Ph.D
This program leans heavily on his expertise and if you want to dive deeper there is no better source than his latest book Glute Lab the Art and Science of Physique Training