Digital. Twelve weeks. Home or gym.
Twelve week core and glute programme
Twelve weeks of progression. Stick to it and it works.
A progressive programme for building a stronger core and stronger glutes, at home or in the gym. Not a thirty day challenge and not a hundred squats a day. Personalisation options if you want it fitted to you, and you can ask me questions in the community throughout.
- Instant access
- Secure checkout
- Yours to keep
The Fray, KvK 62734636, Amsterdam · Secure payment via Stripe · Terms · Privacy · mail@claudiofray.com
- 11+Years coaching
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Stick to it for twelve weeks and it works. That is the guarantee.
Not a number and not a date, because nobody honest sells those. What I guarantee is the part that is mine: this works when it is followed for twelve weeks as written. Do that, and if something has not moved by the end, post it in the community and I will go through it with you personally.
Sound familiar?
You have done a lot of glute work and not much has changed.
Almost always the same reason. Nothing ever got harder.
- You do the same band exercises you did last year, the same number of times.
- Your lower back does the work and you feel it there the next day, which is the wrong place.
- You are not sure what your core is meant to be doing, so you do sit ups and hope.
- Thirty day challenges got you sore and not much else.
- You want shape and strength, and everything you find online is one or the other.
“Muscle responds to a reason to change.”
If this week asks the same of your body as last week did, your body has no reason to do anything. That is the entire principle, and it is why a programme with progression written into it does in twelve weeks what a challenge does not do in a year. Also: your core is not your abs. It is what keeps your spine steady while the rest of you works, which is why the people with strong ones lift more and hurt less.
How it works
Twelve weeks, laid out
A progressive programme for a stronger core and stronger glutes. Home or gym, videos for everything.
- 01
You learn where you should feel it
Before you add weight, you find out whether the right muscle is doing the job. Most people discover it is not, and this is why nothing has been working.
- 02
Twelve weeks, three blocks of four
Each block asks more than the one before. You always know what to do and why it changed.
- 03
Home or gym, whichever you have
Bands and bodyweight, or barbells and machines. Both routes are written out.
- 04
You finish knowing how to keep building
So the twelfth week is not a cliff edge.
Included, and people do not expect it
Personalisation options at checkout if you want it fitted to your body, your equipment and your week. And you can ask me questions in the community the whole way through. I answer them.
What’s included
Everything you get
- A twelve week progressive programme for core and glutes
- Two routes, home and gym, both fully written
- Video demonstrations for every exercise, with what you should be feeling and where
- The set up cues that decide whether your glutes or your back does the work
- Nutrition guidance for building shape, including recipes
- Tracking so you can see the progression happening
- Questions answered by me in the community, for the whole twelve weeks
- Personalisation options, if you want it fitted rather than followed
- Everything in one place, yours to keep
Is this for you?
I would rather be honest early
CORE & BOOTY is for you if
- You want shape and strength, not just soreness
- Your lower back takes over and you want to fix that
- You want to build properly rather than repeat a challenge
- You train at home and think you cannot progress without a gym. You can
It is not for you if
- You want a guaranteed measurement in twelve weeks. Not something I will promise
- You want this instead of full body training. It works best alongside, and I have written how
- You have current back or hip pain you have not had looked at. Get that seen first and I will happily point you to the right person
This works best alongside full body training rather than instead of it, and I have written how. And if you have current back or hip pain you have not had looked at, get that seen first. I will happily point you to the right person.
Questions
Before you decide
No. There is a full home route with bands and bodyweight, and it progresses properly.
Twelve week core and glute programme
CORE & BOOTY
“Twelve weeks of something actually getting harder.”
- A twelve week progressive programme for core and glutes
- Two routes, home and gym, both fully written
- Video demonstrations for every exercise, with what you should be feeling and where
- The set up cues that decide whether your glutes or your back does the work
- Nutrition guidance for building shape, including recipes
- Tracking so you can see the progression happening
- Questions answered by me in the community, for the whole twelve weeks
- Personalisation options, if you want it fitted rather than followed
- Everything in one place, yours to keep
- Instant access
- Secure checkout
- iDEALCardApple Pay
Delivered straight after payment. You get access immediately, which is why there is no 14 day cooling off period once you are in. If something is wrong, email me. I read them myself and I have never left anyone stuck.
The Fray, KvK 62734636, Amsterdam · Secure payment via Stripe · Terms · Privacy · mail@claudiofray.com
After CORE & BOOTY. CORE & BOOTY is one part of a body. If you want training, food, sleep and accountability built around you together, that is FIT49. See everything else.