6-Week Booty & Body Reset Elk Grove CA
What this program is (and what it isn’t)
Below, you’ll see exactly how the 6 weeks unfold, what happens in each session, how we progress your lifts, how we tailor the work to your body, and how we keep you accountable in a way that’s supportive and sustainable. If you want hype, there’s plenty of that online. If you want coaching, structure, and results you can measure, you’re in the right place. Our approach combines targeted glute training with total-body strength, nutrition support, and recovery services for results that stick.
How we do the work: week by week
Week 1: Reset & Rebuild the Base
Goal: prime your glutes, set movement standards, and dial in technique.
- Intake & Movement Screen. We start with a quick posture and pattern check. Think hip hinge, squat depth, glute engagement, and core bracing. We look for compensations (low-back takeover, knee cave, or quad-dominant patterns) and coach immediate fixes you’ll use the entire program.
- Activation & Patterning. Expect targeted warm-ups: banded abduction, 90/90 transitions, frog pumps, glute bridge holds, and core drills. These switch on the right muscles so your work sets hit where they should.
- Strength Session Template.
- A1: Barbell hip thrust or glute bridge (primary)
- A2: Deep goblet squat or heel-elevated squat (range builder)
- B1: Romanian deadlift or cable pull-through (hinge pattern)
- B2: Lateral band walk or hip airplane (stability)
- Finisher: Short conditioning (sled pushes, step-ups, or bike sprints)
- Load: conservative. We’re building positions, not chasing PRs.
- Homework: a 10-minute micro-primer you can do at home to reinforce activation.
Glutes lead the show, but we integrate upper-body and core work from day one because full-body strength supports full-body results.
Week 2: Groove the Patterns & Add Volume
Goal: add sets and reps where your technique is clean, and introduce tempo.
- Progression: 2–3% load increase on primary lifts or +1 set (not both).
- Tempo Work: 3-second eccentrics on squats and RDLs to improve control and range.
- Accessory Focus: single-leg strength (Bulgarian split squats, step-downs) to balance sides and build knee and hip resilience.
Conditioning: still short and sharp. You’ll leave feeling energized, not wrecked.
Week 3: Strength Emphasis & Range Expansion
Goal: get stronger in the mid-range and end-range positions that matter for shape and function.
- Primary Lift: hip thrust moves to heavier triples or paused sets at the top.
- Range Work: deficit RDLs or deep split squats (within your comfort and form).
- Core: anti-extension and anti-rotation work to support heavier loading.
Coaching Cue: “hips through, ribs down.” This keeps power in your hips, not your low back.
Week 4: Power & Pump
Goal: blend strength with power and metabolic stress to drive new adaptation.
- Contrast Sets: heavy hip thrusts paired with explosive banded abductions.
- Glute Med Focus: step-ups with controlled knee track, cable hip abduction with strict alignment.
Metabolic Finisher: high-rep glute circuits (think 30-45 seconds on, short rest) that burn without blowing out your recovery.
Week 5: Peak Volume, Smart Variety
Goal: the most total work of the program, carefully managed.
- Auto-Regulation: we adjust based on your readiness score (how you slept, soreness, stress).
- Variety with Purpose: switch one main variation (hip thrust → kas thrust, back squat → front squat) to keep progress moving without confusing the plan.
Coaching Detail: we film one or two key sets for a quick form review and micro-tune.
Week 6: Consolidate & Test
Goal: lock in strength gains, confirm progress, and plan what’s next.
- Performance Checks: rep maxes at submax loads (e.g., AMRAP at 75–80% on the hip thrust) and quality reps on single-leg work.
- Measurement: tape for glute and hip circumference, photos (optional), and a movement retest to see how your squat, hinge, and lunge patterns have improved.
- Transition Plan: you’ll get a next-phase roadmap so you don’t lose momentum after the six weeks.
The session experience: what a typical day looks like
- Guided warm-up (8–10 min). Activation, mobility, and breath work specific to the day’s focus.
- Primary lift (15–20 min). Usually a hip-dominant strength move trained in the 5–8 rep range, with coaching on bar path, torso angle, and lockout quality.
- Secondary lift (12–15 min). Squat pattern or single-leg strength to build balanced legs and better knee control.
- Accessory circuit (10–12 min). Glute med and upper-glute emphasis, plus core stability.
- Short conditioning (6–8 min). Sled, bike, or step-ups for heart health without draining your recovery.
- Cool-down & notes (5 min). Stretching where needed and a quick debrief on what to adjust next time.
We keep the environment friendly, focused, and encouraging. Our studio blends small-group energy with individualized coaching, plus recovery and nutrition support when you need it.
Frequently asked questions
How long are the sessions?
What if I have knee or back concerns?
Do I need experience lifting?
Will I be doing only glute exercises?
What happens after six weeks?
What it includes
- 18 coached training sessions over six weeks (3/week)
- Movement screen and technique coaching
- Individualized loading and progression within a small-group setting
- Recovery guidance and access to in-studio wellness support
- Simple nutrition guidelines to match your goals
- Progress tracking at start, mid-point, and finish
- Next-phase plan so you keep improving after the Reset
Glute Studio is more than a place to sweat. It’s a space built for real results, powered by a method that puts glute strength at the center and integrates total-body work, nutrition support, and recovery.
Get In Touch!
Booty HQ
7811 Laguna Blvd. Ste 170 Elk Grove, CA 95758
Email Us
support@glutestudio.com
Call Us
279-333-7258
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