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@califit.to

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Glute growth coaching for women
Stop cutting out the foods you like
300 of transformations
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Better days ft my old dog love lilo
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I LOVE THIS LIFE SO MUCH, and I love summer, humidity and heat and my friends and work and dancing and basically everything

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Bio Cali + Biomechanics modifications

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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.

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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.

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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 🍑

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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.

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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

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GLUTE SESSION (CLIENT WORKOUT RECAP 🍑)

Took my client through a competition-level bikini glute session today… and I’m genuinely impressed.

Her work ethic, focus, and willingness to learn is something you don’t see often.

There’s a language barrier she can barely speak English but that hasn’t stopped her one bit.
She listens, watches, and executes with intent every single rep.

I’ve shown her IFBB Pro bikini physiques, explained the standard, and instead of feeling overwhelmed… she got excited.

That mindset is rare.

As a coach, this is what you look for:
Not perfection but effort, trust, and hunger to improve.

I haven’t had a client with this level of eagerness in years… and I’m extremely proud of her.

This is how real transformations start.

Today we focused on full glute development upper shelf, lower glutes, and tie-ins.

Activation:

* Straight-leg kickbacks
* Rainbow kicks

Primary Set:

* Hip Thrust (Up → Out → Down tempo)
⏱️ 60 seconds continuous work → rest

Abduction Machine:

* Warm-up set
* Working set
* Top heavy set
* Immediate drop set
* Partials to failure

Smith Machine Hip Thrust:

* 1 warm-up set (3-sec pause at top)
* 1 working set (3-sec pause)
* Final set:
* 5 pulses → 5-sec hold at top
* Repeat x5 rounds

Single-Leg Cable Glute Step-Up:

* Controlled tempo
* Pause at bottom
* Focus: lower glutes + hamstrings stretch

Elevated Straight-Leg Kickbacks:

* Increased ROM (knee drives forward for stretch)
* Foot slightly abducted (~45°)
* Kick back → squeeze → pause at top
* Slow eccentric back into full stretch

Glute Hyperextensions:

* 3 sets × 10 reps

Cardio Finisher (StairMaster):

* 30 minutes total
* Level 3 → 20 min
* Level 5 → 10 min

Form cues:

* Slight foot abduction (~45°)
* Drive through heels
* Keep glutes engaged entire step
* Full control every rep

Focus of the session:

* Glute isolation + control
* Lengthened → shortened tension
* Pauses, holds, and partials for max stimulus

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Beautiful, borrowed moments.

Some of the most meaningful parts of my life feel like time I was never guaranteed. Listening to this reminds me to let go of the past and fully step into the present because that’s where life actually happens.

Life is amazing, loving, fulfilling, and full of opportunity… but only if you slow down enough to feel it. To be in it.

None of this is promised. Tomorrow isn’t guaranteed.

As someone who’s come close to losing everything, I’m learning to appreciate these moments for what they truly are borrowed time. And instead of taking that for granted, I’m choosing to live fully, be present, and find happiness in every second.

My story isn’t over. There are still so many beautiful moments ahead and I intend to be there for all of them. And if you don’t like the current chapter of your story, change it.

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Rebirth,

Coming soon.

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