💪 8週翹臀進化挑戰 🌸

一次購買，終身享有！

🍑「明明很努力，為什麼屁股還是不翹？」

妳是不是也有過這些困惑：

• 練了好多深蹲，結果大腿越來越粗、屁股還是扁的？

• 看著鏡子裡的自己，覺得穿褲子怎麼樣都沒有線條？

• 明明很認真運動，卻總是感覺不到「臀部有出力」？

如果妳正在點頭，那妳絕對要繼續看下去👇

👋 Hi，我是 May！

我也是天生扁臀、怎麼練都沒感覺的女生，
從健身小白到成為專業健身教練，這一路我走過了太多冤枉路、試過太多無效菜單。

直到後來我才明白一件事：
練臀不是越多越好，而是「做對」、「做有感覺」。

❗️為什麼妳練不到臀部？

多數女生的錯誤就是：
只做深蹲或弓箭步，結果 70% 都在練到大腿前側，而不是臀部本身。

其實，要練出翹臀，需要：

✅ 多角度刺激：臀大肌、臀中肌、腿後側肌群
✅ 高比例的「臀肌主導」動作（像是臀推、臀橋、RDL、阻力踢腿）
✅ 訓練前的臀部啟動（Glute Activation），幫助找回臀感！

🧠 所以我設計了這套【8週翹臀訓練計畫】

為了幫助像過去的我一樣，怎麼練都沒有成果的女生，
打造有系統、有感覺、有效果的訓練方式。

這套課表包含健身房版 + 居家版，
新手友善，不需要高階器材，只需要你的決心。

💡課表設計重點

🧷 每週三練，最適合忙碌生活
🔥 每堂都從「臀部啟動」開始，先找感覺再進入訓練
🍑 提升臀推比例，減少大腿代償
🏠 居家 / 健身房 皆可訓練

📅 每次訓練內容（兩種版本）

健身房版（約 1 小時內）

• 臀部啟動 5 分鐘

• 5 個下半身主訓練動作（以臀為主）

• 2 個上肢輔助動作（雕塑身型比例）

居家版（約 40 分鐘）

• 無需器材，彈力帶＋啞鈴即可

• 保留完整訓練邏輯

• 適合空間有限 / 沒有健身房設備的你

🏆 妳將會獲得：

✔️ 8 週專屬訓練計畫 – 為女性量身打造的翹臀課表
✔️ 動作教學影片 – 確保你做對、做得安全又有感
✔️ 居家＋健身房雙版本 – 彈性訓練，不被地點限制
✔️ 手機 APP 支援 – 進度追蹤超方便，iOS / Android皆可用
✔️ 終身無限次數訪問 – 一次購買，永久擁有
✔️ 專屬社群支持 – 加入翹臀女孩社團，互相打氣、一起進步！

🌸 如果妳願意給自己 8 週的時間

我會用這套課表，
一步一步帶妳從「沒感覺的扁臀」 → 練出線條明顯、穿什麼都好看的翹臀💪

現在就開始，讓妳自己和身體都發光發亮✨

May

(NSCA & NASM 國際教練認證)

💬 FAQ 常見問題解答

1. 完全沒有健身經驗的新手，適合這份課表嗎？

適合！
這份課表特別針對健身新手設計，建議可以從居家版本開始，建立基礎肌力與動作控制。
同時也非常適合不知道怎麼在健身房有效訓練臀肌的女生，希望透過八週課程重建臀感、看到明顯變化。

2. 我已經訓練過一段時間了，也適合這份課表嗎？

當然適合！
這份課表融合我多年的訓練經驗，並參考國際專業教練證照 NASM & NSCA 的知識架構設計而成。

不論你是新手還是有基礎的進階者，真正有效的訓練來自於：

• ✅ 持續練習、穩定進步

• ✅ 願意挑戰更重的重量

• ✅ 建立長期可維持的力量基礎

這套課表能幫助你進一步強化臀部肌群、優化訓練效率。

3. 這份課表有什麼特色？

🌟 課表亮點一次看：

• 🧷 每週三練：最適合忙碌又想雕塑線條的你

• 🔥 臀部啟動：每堂課從啟動開始，找回臀感再訓練

• 🍑 高比例臀推動作：避免腿部代償，刺激最有效

• 🏠 健身房 / 居家雙版本：彈性選擇不受場地限制

• ✔️ 零跳躍設計：新手友善、對關節友好，不會喘到崩潰

課表內容除了強化臀部，也保留上半身肌群鍛鍊，打造勻稱又緊實的體態。這是一份非常適合當作“增肌起手式”的女性訓練課表。

4. 每次課表需要花多少時間？

• 每次訓練時間：約 1 小時（健身房） / 40 分鐘（居家版）

  • 5 分鐘：動態熱身

  • 40–50 分鐘：主要訓練

  • 5 分鐘：收操＋伸展

• 每週訓練次數：3 次

  • 重視「動作熟練度」而非頻繁更換，讓你專注在掌握與進步

  • 每週將根據肌力與習慣程度，建議調整重量或次數

5. 如果我每週只能練 2 次，或想練 4 次，怎麼調整？

這份課表原本設計為一週三練（含健身房 & 居家版），也很彈性適應不同情況：

• 如果你只能去健身房 1 次 / 週：
  ➤ 請搭配 1 天健身房課表 + 2 天居家訓練

  • 例如：Gym Day1 + At-home Day2 + At-home Day3

• 如果你能去健身房 2 次 / 週：
  ➤ 建議 2 天健身房 + 1 天居家

  • 例如：Gym Day1 + Gym Day2 + At-home Day3

• 只能在家訓練？
  ➤ 那就使用完整的居家版課表，一樣能有效翹臀！

• 想練 4 次 / 週？
  ➤ 建議重複 1 天課表（例如 Day1 重練一次）

6. 我該怎麼知道使用多重的重量？

建議採用「能正確完成 8–12 下」作為基準範圍：

• 如果你能輕鬆完成超過 15 下且姿勢穩定，那就該挑戰更重的重量！

• 初學者可先以啞鈴、壺鈴、彈力帶為主，重視控制與感覺比重量更重要。

🍑 Still working hard but not seeing results?

Do any of these sound like you?

• “My thighs keep getting bigger, but my glutes are still flat…”

• “No matter how hard I work out, I still look flat in jeans.”

• “I’ve done squats and deadlifts forever, but I never feel it in my glutes.”

If you nodded yes, keep reading👇

👋 Hey, I’m May

I was once just like you—naturally flat glutes, couldn’t feel the right muscles working, and no matter what program I followed, nothing seemed to change.

It took me years of trial and error, frustration, and failed routines… until I finally figured it out:
👉 It’s not about doing more, it’s about doing it right. And actually feeling your glutes work.

❗️So why aren’t your glutes growing?

The truth is:
Most girls are doing the wrong type of exercises—like squats or lunges—
which actually activate the front of your thighs (quads) more than your glutes.

That’s why I created this program based on three core principles:

✅ 1. Glute-Dominant Training

Movements like hip thrusts, glute bridges, RDLs, and cable kickbacks target your glutes, not your thighs.

✅ 2. Reduced Knee-Dominant Movements

We scale down squat intensity and use wider stance sumo squats to avoid overworking the quads.

✅ 3. Glute Activation Before Every Workout

We warm up with moves like crab walks, clamshells, and frog pumps to wake up the glutes before lifting.

💪 Introducing: The 8-Week Glute Training Program

I built this for women like me—who’ve tried everything but still don’t feel or see results.
It’s a structured, progressive plan designed to help you:

• Reconnect with your glutes

• Build shape and strength

• And actually see visible change in 8 weeks

🗓 What's inside?

GYM VERSION (under 1 hour)

• Glute Activation (5 mins)

• 5 Lower Body Glute-Focused Exercises

• 2 Upper Body Accessory Moves

HOME VERSION (under 40 minutes)

• Glute Activation (5 mins)

• 5 Lower Body Moves (no machines needed)

• 2 Upper Body Moves
  All you need: a resistance band + dumbbell/kettlebell

🔥 You’ll get:

✔️ A full 8-week glute-focused workout plan – designed for strength & shape
✔️ Step-by-step video demos – to help you train safely and effectively
✔️ Gym & Home versions – choose your preferred setting
✔️ Glute activation in every session – so you actually feel your glutes working
✔️ Progress tracking on mobile – iOS and Android friendly
✔️ Lifetime access – one-time purchase, keep it forever
✔️ Private community – join other motivated women and stay inspired!

🌟 Ready to transform?

If you’re willing to commit just 8 weeks,
this program will take you from “flat and frustrated”
to lifted, strong, and confident—inside and out.

Let’s build the glutes you’ve always wanted.
You got this! 💖

💬 FAQ – Frequently Asked Questions

1. I'm a complete beginner with zero gym experience. Is this program suitable for me?

Yes, absolutely!
This program is designed with beginners in mind. You can start with the at-home version to build your strength and confidence.
It’s also perfect for those who go to the gym but aren’t sure how to effectively train glutes or haven’t seen real results from their routines.

2. I’ve been working out for a while. Is this program still suitable for me?

Definitely!
This plan is based on years of my personal training experience and the knowledge I gained from two internationally recognized certifications: NASM & NSCA.

Whether you're a beginner or intermediate, fundamental movements done well and consistently will always be the most effective.

The key lies in:
✅ Repeating movements to improve technique
✅ Gradually increasing weights for progressive overload
✅ Building a sustainable strength foundation

3. What makes this glute program different?

🌟 Program Highlights:

• 🧷 3 workouts per week – realistic for busy schedules

• 🔥 Every session starts with glute activation – feel your muscles before lifting

• 🍑 Hip thrust–focused – reduce thigh dominance and target the glutes directly

• 🏠 Gym + Home options available – no excuses, you can train anywhere

• ✔️ No jumping or high-impact moves – joint-friendly and beginner-safe

This plan is built to specifically sculpt the glute and leg lines women care most about, with exercises like hip thrusts, deadlifts, squats, and lunges.

And because I believe in full-body balance, we also train the upper body for a toned, symmetrical look.

It’s an ideal entry program for women who are serious about building muscle and shape.

4. How long is each workout, and what’s the weekly structure?

• Gym version: ~60 minutes

• Home version: ~40 minutes

Each session includes:

• 5 min dynamic warm-up

• 40–50 min main workout

• 5 min cool-down & stretching

3 training sessions per week

• Exercises stay consistent for skill mastery and progression

• Intensity increases each week by adding more reps or weight

5. What if I can only work out 2 or 4 times a week?

No worries! The plan is flexible and adaptable based on your schedule.

• If you can only go to the gym once/week:
  ➤ Do 1 gym day + 2 at-home days
  Example: Gym Day 1, At-Home Day 2, At-Home Day 3

• If you can go to the gym twice/week:
  ➤ Do 2 gym days + 1 at-home day
  Example: Gym Day 1, Gym Day 2, At-Home Day 3

• If you only work out at home:
  ➤ Follow the at-home version completely

• If you want to work out 4 times/week:
  ➤ Repeat one day from the program
  Example: Do Day 1 twice

6. How do I know how heavy my weights should be?

Use the 8–12 reps rule:

• Choose a weight you can lift with proper form for 8 to 12 reps.

• If you can easily go over 15 reps, it’s time to increase your weights!

For beginners: focus on form and glute activation first, using dumbbells, resistance bands, or kettlebells before progressing to heavier lifts.