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Dan Cali | Glute Coach for Women | Lifestyle & Comp

@califit.to

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Glute growth coaching for women
Stop cutting out the foods you like
300 of transformations
DM "Califit" to start

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Classic. @califitto_ by @califit.to

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2 years ago

🙂‍↔️🙂‍↕️ She’s aaaa taken in Toronto, Ontario by @califit.to

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2 years ago

Thankful for god. by @califit.to

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5 days ago

Better days ft my old dog love lilo
@perfectsports
@ultrafitmealz
@liftthecitysupplements by @califit.to

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a month ago

Client @holisoynohe 🤩
Starting with SMR soft tissue muscle fascia release into mobility, into activation movements to prep her glutes for her work out 🏋️‍♀️

Dm me “coach” to get your personalized program taken in Toronto, Ontario by @califit.to

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2 months ago

by @califit.to

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2 months ago

Bio Cali + Biomechanics modifications by @califit.to

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3 months ago

You’re probably doing lunges WRONG.

Here’s how to get more out of every rep by maximizing muscle engagement.

A common mistake is treating lunges like a way to get from Point A to Point B just stepping into the next rep without control.

In the background, for example, she’s moving directly into the next lunge without fully resetting between reps. That approach can reduce stability and make it easier to rely on momentum rather than the target muscles.

Instead:
Stabilize your stance.
Reset your balance.
Brace your core.
Engage the working glute and quad before initiating the next rep.
Control the lowering phase.
Drive through the entire foot to stand, maintaining tension throughout the full range of motion.

Every rep should be deliberate. Slow down, stay stable, and keep the target muscles working from start to finish not just move through the motion. by @califit.to

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3 months ago

Sumo stance squats with the feet slightly abducted at roughly a 45° angle can completely change glute recruitment and lower body mechanics.

By externally rotating and abducting the feet in a wider sumo stance, you naturally create more glute tension before the rep even begins especially through the glute medius, upper glutes, adductors, and glute tie-ins.

The goal isn’t just to squat the weight.
The goal is to maintain constant glute tension from the top position all the way into the deepest stretch position without losing pelvic control or collapsing tension through the hips.

Sit into the bottom position slowly while keeping the knees pushed outward, maintaining external rotation through the hips, and keeping the glutes actively engaged throughout the entire range of motion.

After the 3rd working set, finish with squat pulses to failure staying in the loaded stretch position. Small controlled pulses in the bottom half of the movement keep continuous tension on the glutes, adductors, and quads while forcing the hips to stabilize under fatigue.

Then transitioning into sumo stance deadlifts:
Pause and hold the bottom stretch position for a second while the glutes are already pre-activated from the abducted foot positioning. Drive through the heels, extend the hips, and finish each rep with a hard glute squeeze at the top before repeating the movement.

Stretch position + shortened position.
Lengthened tension + peak contraction.
Mechanical tension with continuous glute recruitment.

Not just moving weight actually loading the tissue you’re trying to grow. taken in Toronto, Ontario by @califit.to

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5 months ago

GLUTE DAY FULL BREAKDOWN (SAVE THIS)

We’re not just “working out”… we’re targeting every division of the glutes with intention

1. LEANED FORWARD ABDUCTION (START HERE)
10 reps — slow + controlled
1 sec pause closed 1 sec pause fully open

Biomechanical switch mid-set:
Finish reps standing upright abduction

What this hits:
Leaned forward = glute max (upper fibers)
Standing upright = glute medius (side shelf / width)
Constant tension = better mind-muscle connection + activation

Sets:
Warm-up Working Top heavy
Double rest pause
Drop set
Partials to failure

This is your activation + burnout combo to fully wake everything up.

2. SMITH MACHINE HIP THRUST

Execution:
Warm-up Working Top heavy

Then:
Drop back to working weight
5 x 5 protocol:
(5 pulses + 5 second hold at the top) × 5 rounds

What this hits:
Glute max (main driver of size + density)
Peak contraction = glute shelf
Pulses = extended time under tension
Holds = maximal fiber recruitment

3. ROPE PULL-THROUGHS (WIDE + ABDUCTED FEET)

Form cues:
Feet wide + slightly turned out
Push hips BACK (not down)
Squeeze through at the top

What this hits:
Glute max in lengthened position
Hamstrings (tie-in area)
Builds that glute–ham connection from the back

4. SINGLE LEG CABLE STEP-UPS

What this hits:
Glute max (unilateral strength)
Glute medius (stability + balance)
Helps fix imbalances side to side

5. SINGLE LEG ELEVATED HIP THRUST

What this hits:
Glute max (isolation + peak contraction)
Hamstrings (assist + tie-in)
Creates that rounded, lifted look

WHY THIS WORKS

This session hits:
Shortened position (hip thrusts)
Lengthened position (RDL/pull-through pattern)
Abduction (glute medius / upper glute)
Unilateral control (symmetry + detail)

That’s how you build full glutes, not just “big” glutes

Train with intent. Slow it down. Feel every rep.
That’s how you actually grow 🍑 taken in Toronto, Ontario by @califit.to

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5 months ago

Single-Leg Cable Abduction Superset 45° Abducted Glute Kickback

This isn’t just “kickbacks” this is controlled, targeted glute loading through multiple functions of the hip.

Set up:
Start with single-leg cable abduction
straight into kickbacks with your foot at a ~45° abducted angle

Execution:

1. Single-Leg Cable Abduction

Slight hinge, soft knee
Lift the leg out (not forward)
Control the eccentric back in
Keep constant tension don’t let the stack drop

What you’re hitting:

Glute medius (primary)
Upper glute fibers (stability + width)
Hip stabilizers

2. 45° Abducted Glute Kickback

From abduction, transition by swiveling the foot outward ~45°
Drive the leg back and slightly out
Push through heel, keep pelvis locked
Pause at peak contraction (1–2 sec)
Slowly return WITHOUT losing tension or dropping the leg

What changes with the 45° angle?

You shift from pure hip extension → extension + abduction
Increases recruitment of:
Upper glute max
Glute medius
Glute–ham tie-in

Why this superset works:

You’re training two primary glute functions:
Hip abduction (frontal plane)
Hip extension (sagittal plane)
Keeping the leg elevated = constant tension higher metabolic stress
Slow eccentrics = more time under tension greater hypertrophy signal
No reset between reps = reduced momentum better motor unit recruitment

Key cues:

Don’t arch your lower back keep pelvis slightly tucked
Don’t swing control every inch
Think: push out sweep back squeeze control forward

Protocol:
10–12 reps abduction
10–12 reps kickbacks (each leg)
3–4 sets
Minimal rest

Goal:
Build that upper glute shelf + clean tie-ins without just chasing weight.

This is how you turn “glute exercises” into glute development. taken in Toronto, Ontario by @califit.to

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5 months ago

Glute + hamstring tie-in superset 🍑

Cable sumo stance (feet abducted)
into
Cable RDLs

10–12 reps each
3 sets
60 rest

Sumo = sit into the glutes
Knees out, hips back, full squeeze at the top

RDL = stretch everything
Slow on the way down, pause, then drive hips through

This is how you hit:
glute max
glute med
hamstrings
glute ham tie ins

Shortened - lengthened
Full development

Don’t just move weight
feel the stretch then squeeze

That’s what builds shape taken in Toronto, Ontario by @califit.to

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5 months ago