Ultimate Bikini Glutes & Hamstrings: Guide to Special Exercises & 8 Week Training Plan
From Elite Physique and Olympian Coach, Gareth Sapstead, MSc CSCS
- 8-week specialization training plan for more rounded glutes and stronger hamstrings.
- Your ultimate guide to exercise selection for refining your glutes and hamstrings development.
- Anatomy and theory behind optimal glutes and hamstrings training.
- Detailed breakdown of every exercise and “why”.
- Periodized, high-frequency mesocycle which involves training lower body three times per week.
- Options for whether you like to train a total of 4, 5 or 6 times per week, including all your bikini-focused upper body workouts.
- 115 page beautifully designed pdf document.
- Detailed coaching video of every exercise and methods explained.
Who is this guide and program for?
The guide section of the book is for anyone looking to level-up their glutes and hamstrings training knowledge. It’s an enhanced version of the highly popular “Maverick Glutes & Hamstrings Guide” written by Gareth Sapstead, and recommended by leading trainers and Coaches. The 8-week training plan is for intermediate to experienced women who want to focus on their glutes and hamstrings development, and looking to see breakthrough progress in a short period of time using a specialized high-frequency approach. Outside of lower body, upper body is trained in a way to build the “bikini look” with emphasis on shoulders, back, and creating a tapered waisteline.
What equipment is needed?
You’ll need access to a fully-equipped gym, which includes barbells, dumbbells, Smith machine, cables and commonly-found machines. Most commercial gyms will work well. Although, alternative exercise options are are provided within with training plan for when certain equipment might not be available.
Refund Policy: This is a downloadable digital product that you will gain access to once purchased, so refunds are not offered. The guide is a highly valuable resource and will be referred to over and over, while the training plan will redefine how you train forever!
Guide Reviews
- “this guide is 1000% spot-on! It guides you through a very specific and detailed process to transform your glutes and hamstrings. Also, glute activation and awareness are important, which Gareth (my Coach!) emphasizes, which I love. His knowledge and experience with applying this for his competitors is vital and has proven results.” – Janean Priest, 3x IFBB Masters Bikini World Champion.
- “One of the most comprehensive Glute guides I’ve had the pleasure of reading. Gareth’s many years of experience and evidence-based methods have produced exceptional results and this guide is bursting with information every coach and trainee should know. A must-have resource for anyone serious about building an elite set of glutes and taking their physique to the next level.” – Anna McManamey, Physique Coach, FMG Pro and Pro Fitness Australian Champion.
- “I’m blown away! If this isn’t the most comprehensive guide to glute and hamstring training I don’t know what is… This is an incredible resource, and aesthetically; gorgeous!” – P. J. Striet, Coach, Seen in Mens Health and T-Nation.
- “I couldn’t wait to get my hands on this resource! So many effective exercises with video links, pictures and written cues. A perfect addition to my toolbox.” – Shelace Shoemaker, Coach, IFBB Figure Pro and Olympian.
- “The Glutes and Hammies Guide is extremely thorough, and I love the exercise selection. The layout is great and is easy to navigate through, and Gareth uses very effective coaching cues. It’s evident a lot of time and effort has gone into this” – Meghan Callaway, Strength Coach and Athlete,.
- “Gareth did an absolutely awesome job with his latest book. It’s extremely comprehensive, very well designed, delivers info in a simple and instantly applicable manner!” – Nick Tumminello, 2016 NSCA Personal Trainer of The Year, Developer of the NT Loop Band.
- “I judge a resource by how simple the techniques are to implement and how effective the training means are for producing real results – This guide covers all of these important bases. The time and effort put in to the concepts, the layout, the structure, the programming, and the comprehensiveness of the exercise index is next level. Any lifter, coach, or trainer can use this resource for years and years and never get bored with their training! Gareth did a fantastic job!” – Jim Smith “Smitty”, CPPS, Owner of Diesel Strength & Conditioning.
- “By far the most comprehensive manual on glute and hamstring training I’ve seen. Not only glutes, but for overall lower body training too.”- Jon Chaimberg, Coach, Owner at Adrenaline Performance Center.
- “If you thought lower body training was difficult, Gareth has you covered! Gareth found the way to blend complex programming strategies and dial it to an incredibly user friendly way. This is a MUST HAVE!” – David Otey, CSCS PPSC, Men’s Health Advisory Board, Equinox Personal Training Manager, seen in Men’s Health, T-Nation, Muscle & Fitness
- “This guide may be the most complete and ‘user-friendly’ compilation on training ‘any’ body part currently available. I simply cannot recommend and endorse highly enough adding this masterpiece to your library, no matter if trainer or trainee, and for all levels.” – Vince McConnell, Trainer & Performance Coach since 1983!
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