Katrina Sten Wellness • Certified Strength & Mobility

Katrina Glute Lab: 8-Week Progressive Overload Guide

Evidence-based lower-body biomechanics, tempo hip-thrust progressions, and daily macro periodization for sustainable strength.

Week 1–2: Neuromuscular Activation

kas glute bridges (3x12 @ 3-1-1 tempo), B-stance RDLs (3x10), and 90/90 hip internal rotation prep.

Week 3–5: Progressive Hypertrophy

Barbell hip thrusts (4x8), deficit Bulgarian split squats (3x10/leg), and cable kickbacks (3x15).

Week 6–8: Peak Metabolic Density

Mechanical drop-sets, banded abduction finishers, and high-protein recovery nutrition protocols.