{"title":"Glute Programs","description":"\u003cp\u003e8-week glute programs for every level — gym or home. Every exercise has a gym option, a home option and a video demo you can tap straight from the PDF. Start with Activate if you're new, move up to Sculpt and Power as you get stronger.\u003c\/p\u003e","products":[{"product_id":"glute-level-1-activate","title":"Glute Level 1: Activate","description":"\u003cp\u003eNew to glute training? Good, this is where you start. Activate teaches you the key lifts properly (hip thrust, Romanian deadlift, split squat and a few more) and gives you 8 weeks of workouts already planned out, at the gym or at home.\u003c\/p\u003e\u003cp\u003eYou don't need to know what you're doing yet. You just need to show up three times a week.\u003c\/p\u003e\u003ch3\u003eWhat you get\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003e10-page printable PDF (A4)\u003c\/li\u003e\n\u003cli\u003eFree workout tracker app: log every set, rest timer built in, and it tells you when to go heavier\u003c\/li\u003e\n\u003cli\u003e8 weeks, 3 workouts a week, about 45 minutes each\u003c\/li\u003e\n\u003cli\u003eA gym option and a home option for every exercise (dumbbells and bands)\u003c\/li\u003e\n\u003cli\u003eA video demo for every exercise: tap the link or scan the QR code\u003c\/li\u003e\n\u003cli\u003e5-minute warm-up, simple progression rules, workout logs and a check-in page\u003c\/li\u003e\n\u003c\/ul\u003e\u003cp\u003e\u003cstrong\u003eLevel:\u003c\/strong\u003e Beginner. Start here.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eInstant download.\u003c\/strong\u003e You'll get it straight after checkout, and I'll email it to you too. Nothing is shipped.\u003c\/p\u003e\u003cp\u003e\u003cem\u003eVideo demos are free YouTube videos from independent coaches, linked inside the guide. Check with a doctor before starting a new exercise program.\u003c\/em\u003e\u003c\/p\u003e","brand":"TheFoundationsLab","offers":[{"title":"Default Title","offer_id":58596537172299,"sku":"GL-L1","price":12.99,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1079\/5581\/4731\/files\/Glute_L1_Activate_MAIN_square_2c0a374b-09bd-4e6b-8e4b-6e92e7d50979.jpg?v=1790353688"},{"product_id":"glute-level-2-sculpt","title":"Glute Level 2: Sculpt","description":"\u003cp\u003eGot the basics down and want more? Sculpt is where it gets interesting. Heavier main lifts, slow tempos, pauses, drop sets and new single-leg work, so your glutes keep growing after the beginner gains slow down.\u003c\/p\u003e\u003cp\u003eThe work gets harder here. That's the point.\u003c\/p\u003e\u003ch3\u003eWhat you get\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003e11-page printable PDF (A4)\u003c\/li\u003e\n\u003cli\u003eFree workout tracker app: log every set, rest timer built in, and it tells you when to go heavier\u003c\/li\u003e\n\u003cli\u003e8 weeks, 3 workouts a week, about 55 minutes each\u003c\/li\u003e\n\u003cli\u003eA gym option and a home option for every exercise (dumbbells and bands)\u003c\/li\u003e\n\u003cli\u003eA video demo for every exercise: tap the link or scan the QR code\u003c\/li\u003e\n\u003cli\u003eNew techniques explained simply: tempo, pauses, 1½ reps, drop sets and partials\u003c\/li\u003e\n\u003cli\u003eWorkout logs and a check-in page for measurements and photos\u003c\/li\u003e\n\u003c\/ul\u003e\u003cp\u003e\u003cstrong\u003eLevel:\u003c\/strong\u003e Intermediate. Best after Level 1 or 6+ months of training.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eInstant download.\u003c\/strong\u003e You'll get it straight after checkout, and I'll email it to you too. Nothing is shipped.\u003c\/p\u003e\u003cp\u003e\u003cem\u003eVideo demos are free YouTube videos from independent coaches, linked inside the guide. Check with a doctor before starting a new exercise program.\u003c\/em\u003e\u003c\/p\u003e","brand":"TheFoundationsLab","offers":[{"title":"Default Title","offer_id":58596537336139,"sku":"GL-L2","price":16.99,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1079\/5581\/4731\/files\/Glute_L2_Sculpt_MAIN_square.jpg?v=1790353695"},{"product_id":"glute-level-3-power","title":"Glute Level 3: Power","description":"\u003cp\u003eThis one's for people who've been lifting a while. Power trains glutes four times a week: a heavy thrust day, a heavy squat day, a heavy deadlift day and a high-volume pump day.\u003c\/p\u003e\u003cp\u003eIt's tough, and sleep, food and recovery matter as much as the workouts. But if you're ready for it, this is the one.\u003c\/p\u003e\u003ch3\u003eWhat you get\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003e12-page printable PDF (A4)\u003c\/li\u003e\n\u003cli\u003eFree workout tracker app: log every set, rest timer built in, and it tells you when to go heavier\u003c\/li\u003e\n\u003cli\u003e8 weeks, 4 workouts a week, about 60 minutes each\u003c\/li\u003e\n\u003cli\u003eA gym option and a home option for every exercise (dumbbells and bands)\u003c\/li\u003e\n\u003cli\u003eA video demo for every exercise: tap the link or scan the QR code\u003c\/li\u003e\n\u003cli\u003eVolume and strength phases, with a hip thrust test in week 8\u003c\/li\u003e\n\u003cli\u003eSimple rules for heavy training, deloads and recovery, plus workout logs and a check-in page\u003c\/li\u003e\n\u003c\/ul\u003e\u003cp\u003e\u003cstrong\u003eLevel:\u003c\/strong\u003e Advanced. Best after Level 2 or 2+ years of training.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eInstant download.\u003c\/strong\u003e You'll get it straight after checkout, and I'll email it to you too. Nothing is shipped.\u003c\/p\u003e\u003cp\u003e\u003cem\u003eVideo demos are free YouTube videos from independent coaches, linked inside the guide. Check with a doctor before starting a new exercise program.\u003c\/em\u003e\u003c\/p\u003e","brand":"TheFoundationsLab","offers":[{"title":"Default Title","offer_id":58596537598283,"sku":"GL-L3","price":21.99,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1079\/5581\/4731\/files\/Glute_L3_Power_MAIN_square.jpg?v=1790353709"},{"product_id":"glute-bundle-activate-sculpt","title":"Glute Bundle: Activate + Sculpt","description":"\u003cp\u003eLevels 1 and 2 together: 16 weeks, from learning the glute lifts to heavier, smarter training. It's cheaper than buying them separately, and you never have to think about what comes next.\u003c\/p\u003e\u003cp\u003eFinish Activate, take an easy week, start Sculpt. That's the next four months sorted.\u003c\/p\u003e\u003ch3\u003eWhat you get\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003e2 printable PDFs (10 + 11 pages, A4)\u003c\/li\u003e\n\u003cli\u003eA free workout tracker app for each level\u003c\/li\u003e\n\u003cli\u003e16 weeks of training, 3 workouts a week\u003c\/li\u003e\n\u003cli\u003eA gym option and a home option for every exercise (dumbbells and bands)\u003c\/li\u003e\n\u003cli\u003eA video demo for every exercise: tap the link or scan the QR code\u003c\/li\u003e\n\u003cli\u003eWorkout logs and check-in pages\u003c\/li\u003e\n\u003c\/ul\u003e\u003cp\u003e\u003cstrong\u003eLevel:\u003c\/strong\u003e Beginner to intermediate.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eInstant download.\u003c\/strong\u003e You'll get it straight after checkout, and I'll email it to you too. Nothing is shipped.\u003c\/p\u003e\u003cp\u003e\u003cem\u003eVideo demos are free YouTube videos from independent coaches, linked inside the guides. Check with a doctor before starting a new exercise program.\u003c\/em\u003e\u003c\/p\u003e","brand":"TheFoundationsLab","offers":[{"title":"Default Title","offer_id":58596537794891,"sku":"GL-BUNDLE","price":23.99,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1079\/5581\/4731\/files\/Glute_Bundle_Activate-Sculpt_MAIN_square.jpg?v=1790353712"}],"url":"https:\/\/thefoundationslab.com\/collections\/glute-programs.oembed","provider":"TheFoundationsLab","version":"1.0","type":"link"}