faqs
Gluteology (noun): the study or scientific investigation of the gluteal muscles, particularly focusing on their anatomy, function, development.
Gluteology is a new type of training program taking the guesswork out of your training, more specifically your lower body and glute workouts. We combine the best aspects of personal training with group fitness to offer a unique experience of semi private classes at a group fitness rate.
Workouts are all strength training based and will be guided by your coach, who is there to check your form, answer any questions, show modifications, provide motivation, and push you to your true potential. Your workouts are also posted on our Gluteology App so you are never confused about what to do or what weight to use.
One person will come in every 15 minutes and start at station 1, then continue to move through the stations on 15 minute intervals. Workouts are typically 60-75 minutes (4-5 stations). After the workout is complete, members are encouraged to stay and use any of the cardio equipment or any cool down/stretching.
Members complete 2-5 workouts per week; depending on the plan chosen. 5x/ week Monthly Plans (3 Lower/ 2 Upper days) are loaded into the app. Typically, two leg days are chosen but members are free to choose any of the workouts listed for that week.
Booking is done through the app or web portal.
We recommend two to three workouts per week for members as that is how we’ve seen the fastest results, however we understand some people do not have a schedule that allows for that. We can accommodate on a per member basis during your onboarding appointment.
In order to join Gluteology semi-private classes, you must first go through an onboarding and assessment. Because the classes are intermediate/advanced, beginners may be asked to do a couple weeks of personal (1-1) or duo (1 trainer, 2 clients) training sessions to learn the ropes.
If we believe you are ready to join (or after you have completed the personal sessions), you will be onboarded and set up with your online account to book your time slots. Please arrive at the gym a few minutes early to warm up and start on time. Late arrivals will not receive extra time to complete the first station. Once you start keep your phone nearby so you can record all weights used and know how many reps to complete. Your coach will also give you tips on correct weights to use and when to go up in weight.
We want the last few reps to be very challenging. What does this mean? Let’s say the hip thrust calls for 10 reps. Rep number 8, 9, and 10 should be a shaky. It should feel as if you might not be able to compete another rep. You want to use all your energy in the tank.
Sometimes workouts will call for lighter/ deload weeks, but this will be noted. Most of your workouts should be close to failure. If you feel you can complete another 3-5 reps then your next set should move up in weight so you can only complete the allotted amount of reps. If you’re confused, ask your coach! They’re here to help
Yes! We understand not everyone is comfortable with semi private training and prefers a more one-on-one approach. We have highly qualified trainers that also provide private/personal training. Inquire about this service during onboarding or email us at contact@gluteology-la.com
If we have it posted that we are full at capacity, please join the waitlist and you will be notified as soon as a spot opens! Waitlist is first come first served.
In the meantime, you also have the option of completing personal or duo training sessions with one of our trainers to prepare.
Stick to the basics!! That is our motto. Your workout program will change on a monthly basis, however the core lifts remain the same. Accessory lifts will change. The reason we get such good results isn’t about the exercise but the method around the routine. You will have weeks where your goal will be to hit a PR (personal record), weeks where you are going for high intensity, weeks where we focus on strength, etc. The routine is highly effective and shown through our client testimonials to accelerate results.
Workouts should not be changed every time you step foot into the gym. That is the least effective way to train and unfortunately that is the model used by many fitness studios to keep their members “entertained.” We don’t believe in novel entertaining exercises, we base workouts around effective ones.
Warm-ups are pretty personal. Some clients like to arrive early and do dynamic stretching, light cardio, or just body weight movements. We are okay with any warm up you prefer. Your first set of your first exercise is typically a warm up and the weights are lighter. We suggest 1 or 2 warm up sets before you begin. Don’t stress too much about your warm up sets or reps. It’s all personal.
No. You should not be combining Gluteology with other significant lower body training. Obviously any upper body or ab routines are completely fine but doing any more than 3 leg days per week is an overkill and can lead to overtraining.
Cardio is recommended based on your goals as long as it doesn’t hinder your strength workouts. Pilates/lagree is also typically fine to combine.
Your rest times will be noted in the app. Typically should be between 1-3 minutes based on the difficulty of the set. Don’t over complicate this. Listen to your body.
It happens. Don’t stress. Rome wasn’t built in a day and your glutes certainly won’t be either. One missed day will not hinder your progress.
