Glute Training For Health, Strength and Performance
Bum Mastery is a strength and mobility program that teaches you our 5-step method to getting stronger and healthier glutes. This is an online strength and conditioning program catering to all levels of fitness from beginners who are new to strength training to office workers and gym enthusiast.
These total body strength training workouts are highly efficient to maximize aesthetics, body composition, strength, and address lower back and hip pain. Take your training to the next level and improve your physique in as little as 4 hours per week!
Our 'Glute Specialisation' Program
This 8-week periodised strength training program is not your average "build your glutes" plan. It also helps to unlock tight hips, alleviate lower back pain and teaches you how to activate your glutes for best results. We incorporated targeted mobility movements based on a series of lumbo-pelvic-hip-complex assessments.
This program is designed to build your glutes, address tight and locked hips, address any asymmetries or imbalances and take your full body training to the next level
Then, Buy Program
Once you buy the program you'll receive an email invite to set up your account and get access the app and your Strength 101 program.
Finally, Get Lifting
Now you have full access to your 6-week program, watch our tutorial videos and start training right away.
HOW IT WORKS
Here's What You Get
A clear, guided plan to follow alongside HQ videos with audio instructions, tutorials on 'how to perform' each foundational strength movement
A week-to-week progressive strength training program to help you get stronger, learn proper technique and stay injury free.
A clear explanation and scientific rationale behind each exercise as well as print-out workout templates to keep track of your strength progress
Unlocking better hip and lower back mobility will get you better results. That's why we include a daily 5 minute mobility routine to address tight lumbar spine and hips.
BONUS: A movement based self-assessment to complete before and after the program so you can see your progress!
BONUS: Additional tutorials to teach you how to activate your glutes as well as top tips to get the most out of each exercise.
Our 5-Step Method
Alleviating tightness and pain by Foam Rolling and other methods of deep tissue work since the glute muscles are often the root cause of pain in the lower back and hips
Activating the glutes by unlocking and mobilising the hips. Our specific daily mobility drills target the lumbo-pelvic-hip-complex in order to get better range of motion, increased flexibility and reduce tightness
Switching 'on' the glutes by creating a better brain-glute connection. We teach you how to create better tension in the glutes and train you how to really feel the exercise working each glute muscle
Heavy compound movements are important to build the glutes and make them stronger and injury-free. High repetitions of bodyweight or banded glutes will not cut it when wanting to make aesthetic changes or reduce pain
Isolation exercises come after compound movements. We will include the best exercises to target each one of the three main gluteal muscles (the maximus, medius and minimus. We will also include them as part of a warm-up series and a burn out/finisher at the end of the workouts.
The Results You Will Get
Stronger, healthier and more functional glutes that can be tested using our initial and end-of-program self-assessments
A better understanding of what glute exercises work for you and how to best incorporate them into your workouts
Improved mobility, better movement quality in all the major lifts as well as better hip and lower back mobility and flexibility
In order to maximize results from the program, you'll want access to the following pieces of equipment:
Dumbbells and/or Kettlebells
A Bench or a stable elevated surface (table)
A Glute Band / Mini-Bands