The HourGlass Framework

Step-by-step training protocols on how to shape your waist, glutes, and shoulders for a perfectly balanced bikini physique.

Training volume adjustments: Learn how to balance upper and lower body training depending on your physique goals

Glute-ham tie-in tips: Special techniques to focus on the glute-ham tie-ins.

Recovery and regeneration tips: Ensure you’re recovering properly with proven methods to reduce soreness & improve flexibility,.

Science-backed glute growth techniques that work without causing quad dominance.

Nutrition guidance to fuel muscle growth and fat loss while maintaining the hourglass shape you desire.

Adjustments to common exercises like hip thrusts and split squats to get the most glute activation.

Posture and alignment focus: Strengthen your core, improve your posture, and maintain the best body alignment to keep your waist tight and your movements efficient.

*BONUS* Tiny Waist Cheat Sheet [Worth $37] to create the smallest waistline on stage and get a tight waist that turns heads!

*BONUS* HourGlass Tracker [Worth $68] Track your daily Habits & Stay Accountable over time! Write down your workouts to keep progressing at the gym and ensure muscle growth.

*BONUS* Cycle Health Optimization [Worth $27] Learn how to train in sync with your menstrual cycle for better performance, quicker recovery, and long-term health.