Season 1: Volume + Foundation

Glute-Focused Strength & Mobility Training Program (4 Weeks)

Quarter 1: Volume + Foundation is a structured 4-week glute-focused strength and mobility training program designed to build strong, shapely lower body muscle while improving overall movement quality and core control. This program blends progressive resistance training, targeted glute hypertrophy work, intentional mobility, and steady-state cardio to create visible, sustainable results .

Designed for beginners, those returning to training, and athletes rebuilding their foundation, this program meets you where you are and guides you forward with purpose. You’ll train 5 days per week, emphasizing glutes, hamstrings, and quads while maintaining upper body strength and developing a tight, controlled core .

What’s included:

• Glute-focused hypertrophy and lower body strength programming

• Integrated mobility work for hips, hamstrings, and thoracic spine

• Upper body & core training for balance and posture

• Steady-state cardio guidelines for conditioning and recovery

• Clear weekly structure with progressive volume and intensity

This program is built on the Made Visible training philosophy—discipline, intention, and execution. Every rep, set, and progression is intentional, helping you develop not only physical strength and shape, but confidence, consistency, and self-trust in your training process .

Whether your goal is glute growth, strength development, improved mobility, or rebuilding a strong fitness foundation, Quarter 1 delivers a clear, effective path forward.