CHEEKED UP
Build a dump truck in as little as 3 hours per week
Introducing Cheeked Up, a 4-week Glute building program designed specifically for women who want to build a big butt, grow their glutes, and don’t have a ton of time.
Usually $97 now on sale for $45!!
Sale Ends June 15th
4 WEEKS. 3 DAYS. 1 HOUR PER DAY. BIG CHEEKS.
Summer is here and chances are you’ve got some fun travel plans, your schedule may be a little more unpredictable right now, the kids are out of school, you won’t always have access to your own gym.
The last thing you want to do is take on 25 new health habits…but you still want to feel your strongest, sexiest self throughout the summer. You want to walk down the beach feeling confident in that bikini, be present with your friends and family and stop worrying about how you look! You don’t want September to come and feel like you're just starting from zero. This is why I created Cheeked Up!
Smart simple strategic programming is now more important than ever, so you can take out all the guess work and get the biggest bang for your buck in as little as 3 hours per week.
This is for you if...
Your glute growth seems slow. At times you think '“I just need to do more, I just need to work harder” but then you do and you actually see less results.
You’re confused on what movements, reps, sets and weight you should be doing to get your biggest peach. You see women on social media doing higher reps and lower reps, you save workouts on instagram and just do those but your glutes still don’t seem to grow.
You’ve fallen off track so many times. You try to go to the gym and eat healthy but then you still don’t look like see glute growth, by the time the weekend comes you feel discouraged and just fall off track —then you try to just ‘start again on Monday’ or sometimes just ‘fall off’ for weeks.
You don’t have hours to spend in the gym but you still want strong, athletic looking glutes that not only look curvy but can lift some heavy weight too. You have a fun filled summer ahead and just need direction on what to do because you don’t have time to wonder and guess.
Progress you can expect to see…
You’ll see well rounded development in each muscle of your glutes (glute med, max and min) within 4 weeks of completing this program, obviously you must continue to do the work to keep seeing long term progress.
You'll start to see change in your body (body recomp) and actually look like a badass lifter. People may start asking “Is that real or did you get a BBL?” haha
You’ll feel safe lifting heavier and do it pain free! You’ll learn correct technique and programming so you will stop having hip/knee pain with you squat and back pain when you deadlift.
You’ll stop second guessing on what movements and reps you should be doing. You’ll push past glute plateaus. You’ll learn how to progressive overload with structured programming.
You’ll feel confident in a bikini, stop worrying about what everyone thinks of you, start to be more present and actually enjoy social summer events. You’ll feel sexy in tight shorts and you’ll actually love going shopping because everything will look hot on you!
What to expect:
✅Direction on exactly what movements, sets and reps to do without having to answer to a coach, do check ins or spend time on zoom calls. Just straight up solid programming.
✅A science based 4 week program yours to keep forever, rinse and repeat as many times as you desire.
✅This is a 3 day glute-only program, which means you have the freedom to add in your own upper body or whatever other strength and physique goals you have. You’ll learn glute specific movements you’ve probably never done before and have these in your back pocket for life. It’s perfect for a busy summer because you can do it in under 3 hours per week.
✅ You’ll need access to a barbell, plates, a squat rack, a flat bench or hip thrust bench, dumbbells and cables. The program will be simple but effective so you can do it while you’re busy traveling. Direction on how to modify the workouts if you don’t have access to a barbell while traveling will be included. You’ll learn how to progressive overload with the program (and what that even is).
✅Video demos: simple short video walkthroughs and cues for each movement so you know exactly what to do.
✅Independence: you won’t need to spend time on zoom calls, interacting with a group, filling in check in forms or answering to a coach. You will learn how to train properly with the freedom of doing it in your own time and space.
FAQs
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3 glute day workouts that will take as little as 3 hours per week
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You will need access to at minimum a squat rack, a barbell, plates, a flat bench, a cable machine or long bands and adjustable dumbbells. You can do this in a home gym if you have the above! There will be direction on what to so if you’re traveling and don’t have access to a gym!
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There will be no refunds as you will get the full program upon purchase.
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There will be general direction on how to progressive overload and what that even is! You’ll get guidance on how to know what weight to lift.
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No, this is just programming. I do offer form feedback in some of my coaching services that you can check out here
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The most common reasons women fail at programs are inconsistency, which is why I have designed this program to be the most effective simple glute program you’ll find. It’s very low commitment as you can do it in as little as 3 hours per week.
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Not likely, this is my first time ever doing a program like this.
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Cheeked up caters to all levels of fitness from beginners who are new to strength training to bikini competitors and powerlifters.
Client Glute Transformations
Hi, I’m Sarah!
The 33 year old creator of ‘Cheeked Up"‘ - something I WISH I had 15 summers ago when I started lifting!
Since becoming a Certified Personal Trainer over 10 years ago I’ve made it my mission to learn everyday and share that knowledge with women. Knowledge is power.
I know what it’s like to be busy and feel like you don’t have hours to spend in the gym. But you still want the results. Something I’ve learned the hard way, is that you can actually get more progress in the gym while doing less, you just have to do it smartly.
Over the last 7 years I’ve trained and coached at the Glute Lab in San Diego, competed in 4 Powerlifting and 6 StrongLifting competitions. I’ve been fortunate enough to be mentored by ‘The Glute Guy’ Bret Contreras who has a PHD in glute science.
And over this time of implementating what I’ve leaned, my glutes have grown dramatically. Not only has this increased my excitement for events that involve walking around festivals, social events, beaches wearing any cute outfit I desire, it’s helped my squat and deadlift strength too and decreased my low back pain.
Cheeked Up is a combination of what I’ve leaned from Bret over the last 7 years and my experience in coaching 1000s of women in the last decade.
I am so excited to share this program with you and have you the most consistent and cheeked up you’ve ever been!