The Shelf Effect

Upper-Glute Shelf Specialization

Tired of your glutes looking full at the bottom but lacking that upper-glute pop? Want your booty to actually POKE from the side instead of blending into your lower back?

The Shelf Effect is coach-built for women who want to build upper-glute fullness, create more projection up top, and enhance their natural shape with intention.

What’s Included in this 12-Week Program:

• 12-Week Training Split: 3 focused, progressive training days per week designed to maximize upper-glute mechanical tension without overworking your quads.
• Upper-Glute Building Exercise Library: Specific high-yield compound and isolation movements with cue cards for hip angle and foot placement.
• Pre-Session Warm-Up Protocol: Dynamic hip opener sequences and glute medius/minimus activation primer before every workout.
• Structured Sets, Reps & Tempo: Exact loading guidelines, rep ranges, tempo cues, and rest periods written out for each session.
• 12-Week Progressive Overload Map: Clear weekly targets so you know exactly when and how to increase weight or volume.
• Mind-Muscle Coaching Points: Form tips to eliminate lower back compensation and ensure pure glute contraction on every rep.