+ So, what is GluteHouse?

GluteHouse is a new type of training program, taking the guesswork out of training your lower-body and more specifically your glutes (AKA ass, booty, rump, tuchas). We combine the best aspects of group fitness classes and personal training to offer you a unique experience that makes #GluteGains easy!

Guided by our Training App and the assistance of our floor-coach, you'll participate in a circuit-style strength training program for 50 minutes. Every 10 minutes, one person will start their first circuit and start to move through five stations.

As a GluteHouse member, you will have access to the training app with your workout and instructional movement videos. Additionally, you will be able to record your weights and reps in the app.

A floor-coach will always be around to correct form, answer any questions you have about movements and help you select appropriate weights.

GluteHouse Members complete two workouts per week; Workout ‘A’ is to be completed on Monday, Tuesday or Wednesday and Workout ‘B’ is to be completed on Thursday, Friday or Saturday. We designed GluteHouse as a one-stop-shop for your lower body/glute training.

While GluteHouse is not considered Group Fitness or Personal Training, the GluteHouse Training App allows us to offer Personal Training quality at less than Group Fitness pricing! We will review how we are able to offer this during your Onboarding Appointment!

+ Sounds great, how does it work?

• Learn about GluteHouse and decide if it is the right fit for you.
• Head over to the "Memberships" Page and schedule your Onboarding Appointment. We require all new members to attend one 30 minute onboarding appointment to get you prepared for your #GluteGains journey!
• If we are at membership capacity, you will not see any onboarding appointments available! Head over to our GluteHouse app (available for iPhones and Androids) to join our Membership Waitlist. Just select the "Store" tab on the bottom and provide your deposit!
• Get your membership and training apps setup during your onboarding appointment.
• Schedule your sessions for the week.
• Review all educational training videos before you come to the gym!!!
• Arrive at the gym a few minutes before your scheduled session. Once you start training, keep your phone nearby so you can record all weights used and reps done. The floor coach will also peak into your phone from time-to-time to make suggestions on weights to use.
• Complete your workout, hit “save” in the app, watch your glutes grow!

+ How do I access my weekly GluteHouse workouts?

It is so simple! Once you become a monthly member, you will get a link to download the GluteHouse Training App. In the app, you will be able to access your workouts, track reps and weights used, view instructional videos and more! Scroll down a little more for a step-by-step guide to using the GluteHouse Training app!

We highly suggest watching the instructional videos before you come to GluteHouse to complete your workout!

+ How do I know what weights to use?

We are shouting this from the rooftops…”DO NOT LET THE PERFECT GET IN THE WAY OF THE GOOD!!!!”

What the hell are we talking about? Let’s say the workout calls for 10 reps of hip thrusts. Typically, we will want the last three reps of your set to be doable but very challenging (the instructional videos in the app will explain what you should be feeling towards the end of each set). One of three things can happen during your set; (1) The last three reps are very challenging but doable. Awesome, you have found your baseline weight for a 10 rep set! (2) You are unable to complete the 10 reps at the weight you selected. No big deal at all. This simply means you should drop the weight slightly on your next set. (3) You complete the 10 reps easily. All good, now you know you should go up in weight. Make your best educated guess as to how much heavier you should go for your next set or ask the floor coach for some guidance.

If you want some extra help selecting weights ask one of our floor coaches about our Coach Assisted Weight Selection Upgrade!

+ Should I be going heavier each week of the program?

Yes! After you find your baseline weights during the first week of a new month, you should try to go a little heavier each week. These do not need to be big jumps, it can be as little as a 5 pound increase. If you are feeling really strong or you do a set where the weight feels light, feel free to add 15-20 pounds for your next set. For example;

Week 1 - Hip Thrust - 3 Sets x 10 Reps

Warm-Up Set: 115 Set 1: 135 Set 2: 145 Set 3: 150

If Set 3 of Week 1 was doable but challenging, then Week 2 should look something like this;

Warm-Up Set: 125 Set 1: 145 Set 2: 155 Set 3: 160

At a certain point, weight increases will plateau, this is normal! If you are not able to increase weights, don’t sweat it. Ask a floor coach for some advice on how to break through your plateau.

+ Do you have any suggestions on how we should view/feel each week of our four-week cycle?

You bet! But don’t overthink this!

Week 1: Don’t push sets too hard. Focus on perfecting your technique and determining your baseline weights for the rest of the cycle. 50-60% effort.

Week 2: You should not be hitting failure here. The lifts should challenge you on your last few reps, but the reps should be completed without problem. 70-80% effort.

Week 3: Push it! You should be hitting failure on your last rep, meaning, it is almost impossible to complete one more rep. If the set calls for 10 reps, doing an 11th rep should not be possible. 80-90% effort.

Week 4: Go for a PR (Personal Record). If you fail, you fail, no biggie! 90-100% effort.

+ How do I perform a certain exercise you prescribed?

Simply login to your GluteHouse Training app and detailed instructional videos will be waiting for you.

+ I really want to get a membership at GluteHouse but I have never used these machines…what do I do?

Your onboarding session is going to cover all the essentials of GluteHouse! The majority of GluteHouse clients are able to fully understand and successfully perform the movements simply from watching the educational videos in your Training App and you'll have your floor coach there to ensure your form is correct. If you want hands-on education before you start your membership, we offer a Two-Session Personal Training package that covers education on all the machines used at GluteHouse.

Basic Education Two-Session Package - $100

+ Does the workout change each week?

Each workout has “core” lifts and “accessory” lifts. “Core” lifts will be the same each week for four consecutive weeks. “Accessory” lifts will change each week.Example;Core Lifts: Hip Thrust, Squat Variation, Deadlift VariationAccessory Lifts: Cable Kickbacks, Reverse Hyper, Abduction Movements, Resistance Band Movements, Etc.

+ How do I know what weights I should use after we complete a cycle?

Keep in mind, we run four week cycles, so every four weeks our ‘core’ lifts will change! The first week of a new cycle should be viewed as a ‘deload’ week. A ‘deload’ week is a week of training in which you still complete your GluteHouse workouts, but the intensity and volume of your workouts are far easier in order to give your muscles and joints a chance to rebuild, heal and grow stronger.

With the above being said, these deload weeks are extremely important. We will utilize our deload weeks to establish your new baseline weights for the movements you will be doing during this four week cycle.

+ These workouts are too easy. Am I too advanced for them?

Definitely not. Most of us do not push ourselves to our full potential in the gym. We are scared to go out of our comfort zone. If you finish one of these workouts and think it was too easy, you are most likely not pushing the intensity of your training to your capabilities. Your sets should be a struggle to complete. If you are having trouble channeling your inner-beast, chat with a floor coach, they can give you some extra pointers and guide you through a set with proper intensity.

+ How should I warm-up before I begin my GluteHouse workout?

Warm-ups are pretty personal. If you have a warm-up that you typically do before a lower-body day, do that! If not try the following before you begin your GluteHouse workout;

:30 Sec./Leg Spiderman Lunge

10/Leg Toy Soldier

20 Bodyweight Squats

30 Alternating Bodyweight Lunges

30 Bodyweight Glute Bridges

+ How many warm-up sets should I do for my core lifts?

This is also pretty personal. We suggest 1 warm-up set. If you are doing 3 sets of 10 reps of Hip Thrusts and you're starting with 135 pounds on your first working set, do 10-15 reps at 0 to100LB for your first warm-up set, if it felt really good, jump right into your first working set at 135. If you don’t feel like you are ready for your first working set do another warm-up set, this one should be 5-8 reps at a weight that is 15-20 or so pounds less than the weight being used for your first working set.

Don’t stress too much about the correct number of reps for your warm-up sets, the goal is simply to get a feel for the movement that you will be completing. Adjust as necessary to what works for you!

+ Can I add in a burnout set after my big lifts?

Sure, but you need to be smart about it. A burnout set is when you drop the weight on a movement to about 50% of the weight used during your final working set and rep it out for 15 to 50 reps. For example, if you complete your last working set of 10 Hip Thrusts at 155LBS and you still have some time before you move on to a new movement, do a burnout set at 75-80 pounds, work until failure.

Now, if you complete Workout “A” on Monday and you are planning to complete Workout “B” on Friday, you will have plenty of time to recover, so by all means do a burnout set when desired. However, if you have less time to recover between workouts, then burnout sets might not be ideal.

+ Can I do additional lower body/glute workouts during the week?

Again, you need to be smart about this. If you have three days between Workout “A” and Workout “B”, feel free to do a glute accessory day, but avoid the big lifts (heavy squats, deadlifts, hip thrusts). A Glute accessory workout might look like the following;

Banded Glute Bridges - 3 x 20

Banded Shuffle - 3 x 50 Steps

Banded Jumping Air Squats - 3 x 20

Banded Abductions - 3 x 40

You should be fully recovered from your previous Lower Body/Glute workout before you do another one.

Each week we will post a Glute Accessory Workout that you can complete at your home. All you need is some resistance bands, which you can purchase at GluteHouse (Coming Soon)!

+ Can I combine this with another program?

No! Plain and simple, no! Obviously, you need to get your upper-body work in and should add some conditioning here and there (see next question), but you should not be doing any other significant lower body training.

+ Is it okay if I do some yoga on the side or some additional conditioning work? What about cardio?

If it is going to hurt your performance during your lower-body/glute sessions, then don’t do it. If it will have no impact on your performance, go for it!

As for cardio, if you enjoy it, do it! Jump into your favorite group class, run some interval sprints, etc. Straight cardio (jogging, cycling, etc.) is overrated when it comes to fat-loss. Eat right and lift heavy for optimal fat loss.

+ How long should I rest in between sets?

In the notes under the educational video in the Training App, you will see some times listed, this is our suggestion on how to structure the sets over the eight minute circuit. This is a loose guide, don’t feel like you need to follow it exactly. Don’t overcomplicate this. Listen to your body, when you feel like you are ready to give your next set all your effort, get at it!

+ I don’t feel a certain exercise work the intended muscle, should I substitute it or keep at it?

First, do not freak out! If you are thrusting very heavy and you feel it just as much in your quads as you do in your glutes, it's perfectly fine! You are still getting stronger. There are slight modifications to movements that you can make to put more emphasis on different muscle groups. Talk to the floor coach about some tips.

Certain workouts will have lighter hip thrusts programmed, these are the days where we really want to feel the burn in our glutes. However, on heavy hip thrust days, as long as you can maintain form and reach full extension with your hips, we are perfectly fine with you feeling it in your quads. Why? You are going to get stronger which will allow the weights on the lighter thrust days to increase.

With all that being said, if there is a certain movement that just doesn’t feel right, talk to the floor coach, we can give some pointers or swap the movement out for something else.

+ I’ll be traveling during some of the month. What should I do?

Don’t stress!! If you have access to a gym, great. Complete as much of the weekly workout as you can. Substitute movements when needed.

+ There are no weights listed, how do I know how much to lift?

We spoke about this a little earlier, but simply, we need to establish our baseline weights. Once we establish our baseline weights during the first week of a new cycle, the goal is to increase weights little by little. Your baseline weight is determined by completing a set of given reps at near failure...HUH? Say we tell you to complete 10 reps of Hip Thrusts, you put 135LBS on the bar, rep number 7 is tough, 8 and 9 are real challenging yet doable and rep number 10 forces you to dig deep to complete that last rep. Ta-Da!!! You have found your base weight.

Now, there are going to be times that you load up for a 10 rep set and you knock the reps out no problem, relax!!! Just add some weight for the next set. Similarly, you will do some sets where you are not able to complete the reps prescribed, again, relax!!! Just bump the weight down a little for your next set!

Think of the prescribed reps as suggestions, if you hit it, great. If not, don’t stress, just adjust for your next set!

+ I’ve been told I should train to failure...should I?

No. Once in awhile we will have you take a set to failure. The majority of your sets should be 1-2 reps shy of failure...meaning, if you absolutely had to, you could squeak out an extra rep.

+ What days should I schedule my workouts on?

Your membership is for two training sessions per week. Workout ‘A’ is to be completed on Monday or Tuesday. Workout ‘B’ is to be completed on Thursday or Friday. Ideally, you have AT LEAST two full days of recovery between Workout ‘A’ and ‘B’. If you choose to add a third ‘light’ glute day in, you should have AT LEAST one full day (24 hours) of rest before you complete your next workout.

+ I feel stiff and really sore. Should I take the day off, modify the workout, or just push thorough it?

LISTEN TO YOUR BODY!!!!! Plain and simple, if your body is telling you to give it a break, give it a damn break!

+ What should I do if I miss a day of training?

It happens, just move on. Rome was not built in a day and your ass certainly won’t change for the better or worse from missing one workout! Remember to check out our travel Glute workouts! You can always do one of these when you have very limited time and just want to get a good burn in!