Glute Session 4: squat prep

In this session, I'm using the squat rack as a reference point for my standing hip abductions. I lightly hold onto the rack for stability and use it as a target so both legs travel the same distance. It helps me avoid favoring one side over the other.

I also keep my knees lifted high, maintaining plenty of hip flexion. This shifts the emphasis toward the glutes and helps reduce the tendency to let the tensor fasciae latae (TFL) take over.

Another technique I use is isometric holds at the hardest part of the movement—the fully abducted position. Holding the contraction builds endurance, strengthens the mind-muscle connection, and keeps constant tension on the glutes.

This entire circuit takes only about three minutes.

It serves as both a glute activation warm-up before my front squats and a way to accumulate quality glute work throughout the week.

This is what I mean when I say I focus on frequency instead of waiting for one dedicated glute day. I keep my bands ready and fit these mini training circuits into my workouts whenever I can.

The days of crushing one massive leg and glute workout every week are behind me. There was a time when I could recover from brutal lower-body sessions two or three times per week, but that's no longer the smartest approach for me.

Now I periodize my training with performance in mind, not just aesthetics like a typical gym rat. I have phases where I push heavy and hard, followed by periods of what many people would call "soft training"—lighter, more targeted work that allows me to recover while continuing to build strength, muscle, mobility, and movement quality.

For the record, I'm currently performing the best front squats I've ever done with my deepest range of motion. I credit much of that progress to consistently strengthening my glutes, improving my hip mobility, and making these short activation sessions a regular part of my training instead of treating them as an afterthought.

Sometimes, less is more—if you do it more often.

Seize the Training Day.

— Pauline

I'm Doing This. Join Me.

I'm training 100 glute thrusts in 10 minutes.

Three workouts a week.

Four weeks.

That's it.

I'm not asking you to compete with anyone.

I'm asking you to train with me.

Choose the weight that's right for you.

Complete your 100 reps.

Record your progress.

Come back stronger next workout.

Post your workout in the Iron Eagles Arena.

Celebrate your wins.

Learn from your struggles.

Encourage another Eagle.

Let's build momentum together—one workout at a time.

Who's in? I AM!

Seize the Training Day!

https://seizethetrainingday.com/programs/4-12-1-100-reps-glute-thrusts

Knowing what to do isn't always the hard part. Sometimes the challenge is simply not wanting to do it!

In this lesson, I talk about one of the most common struggles in long-term body transformation: reverting to old habits, turning refeeds into cheat days, and feeling frustrated after temporarily abandoning your plan.

I'll explain why this doesn't mean you've failed, why self-acceptance is a critical part of staying lean for life, and how every setback can become valuable feedback instead of another reason to quit.

Building a lean body isn't about being perfect every day. It's about learning to recover quickly, understanding your own psychology, and developing the mindset that keeps you coming back—again and again—until consistency becomes your new normal.

https://seizethetrainingday.com/programs/when-you-rebel-against-your-diet

Join me during today's training session as I share a thought that's changed the way I train.

After decades in the gym, one of the biggest lessons I've learned is that more isn't always better. Instead of chasing endless exercise variety, I now build my workouts around a few key movements and focus on executing them with intention and excellent form.

Pauline Trains Pauline is where I take you inside my own training—not just to show you what I'm doing, but to share the mindset, experience, and coaching lessons behind every workout. Sometimes the biggest breakthroughs come from simplifying, staying focused, and mastering the basics.

If You Know What Works, Why Don't you do it?

Prevent Overeating by Overeating (POBO) is the foundation of Fighterdiet—but knowing the strategy isn't enough.

In this lesson, you'll learn why diet rebellion appears, why satisfaction alone doesn't solve overeating, and how to build a lifelong relationship with food that supports lasting body transformation.

This lesson is part of the Fighterdiet Academy POBO curriculum.

Be sure to download the accompanying Keep It Super Simple: The POBO Guide to practice the principles taught here and continue through the remaining POBO lessons as you build your Fighterdiet foundation.

HAPPY TUESDAY IRON EAGLES!

Happy Monday, Iron Eagles!

Every Monday is a new opportunity to build.

Not because Mondays are magical, but because building is something we practice—one training day at a time.

Some of you are just getting started. Others have been training for years. No matter where you are, you're welcome here.

This community isn't about perfection or comparing yourself to others. It's about showing up, learning, asking questions, and continuing to build a stronger body and a stronger mind.

Take what helps you. Adapt it to your life. Keep what works.

I've spent today creating for you, and I have several new videos and lessons ready to add. I also filmed a brand-new 100 Reps Glute Workout Challenge—and yes, I did it myself today! I can't wait to challenge you with it. I also have a new POBO lesson coming your way.

The day is coming to an end for me, but I'm already looking forward to tomorrow so I can keep creating, filming, and building more programs for you!

Make it a habit to check in every day. There will always be something new to learn, practice, or challenge yourself with.

Have a great training week!

Now let's seize the training day.

OH! Check out the new 4-12-1 100 pullups program for you if you want something new! I did my 33 reps today! 

— Pauline

Hello, Iron Eagles!

I've spent most of today working on new programs and finishing the first POBO Practice Guide, which will be released on August 28. I'm really excited to share it with you. This new lesson is all about practicing POBO with different meal sizes so you can discover what works best for your body.

Now I'm heading to the gym for some recovery cardio and a good mobility session. My Friday leg workout definitely did its job—I'm sore from head to toe. Today is all about rolling out my glutes and hamstrings, taking care of my shoulders, getting the blood flowing, and preparing my body for another week of training.

I've learned that recovery is just as much a part of building as the hard workouts.

I'll admit something else too. Sunday mornings have a way of making me feel a little flat. It's something I've experienced for years, and instead of fighting it, I've learned to work with it. Training, movement, and taking care of my body help me shift my mindset and remind me why I love this lifestyle.

I hope you're having a great Sunday wherever you are.

I'm thinking about you, and I look forward to building with you again this week.

Let's seize the training day—together.

Sunday Challenge: 100 Pull-Ups

One of my favorite ways to train my back is to set one simple goal:

Complete 100 pull-ups.

Don't worry about how long it takes. Just keep going until you reach 100 total reps.

If you're not able to do pull-ups yet, use an assisted pull-up machine, resistance bands, or lat pulldowns. The challenge is to complete 100 total reps using the variation that matches your current fitness level.

The first few sets might feel easy. Then fatigue kicks in—and that's when the workout really begins. By the time you reach 100 reps, you've completed an incredible back workout.

If you'd rather build up gradually, turn this into a 4-12-1 program.

Complete about 33 total reps during each of your three weekly back workouts for four weeks. By the end of the program, you'll have accumulated nearly 400 quality reps, building strength, technique, confidence, and muscle one workout at a time.

I made this 4-12-1 Pullup program for you here so you can just TRAIN instead of just PLAN.

Give it a try and let me know:

• How many sets did it take?

• Which variation did you use?

• Would you do it again?

Have fun, challenge yourself, and remember:

100 reps. One goal. Finish what you started.

Do you ever catch yourself checking your form in the mirror as you walk out from the squat rack before your first rep?

I do.

And I've noticed something interesting: if I keep looking at the mirror, I often change my movement instead of feeling it. I have to refocus on the internal sensation of the squat rather than what I think it looks like.

It's a small adjustment, but those little corrections add up over years of training.

My body demands constant attention to technique, especially on squats. The more years I add to my training, the more I realize there is always something to improve. That's one of the reasons I still love training after all these years.

These are some of the things I'm always working on:

• Ankle mobility
• Squat depth and posture
• Total weight and training volume
• Left-to-right symmetry
• Maintaining a strong spinal curve
• Preventing wrist strain during front squats
• Keeping my core braced through heavy sets
• Breathing control

Mastery isn't about reaching perfect form once.

It's about practicing the fundamentals for a lifetime.

Seize the Training Day.

Happy Sunday Iron Eagles!

Today I am adding a new workout playlist from my current training routine for you. 

Here is Friday's glute training part 1.

Try it out and let me know what you think!

Glute Session 2 – Hip Extension & Abduction Warm-Up

This is how I currently start my leg day.

Before moving on to heavier squats and compound lifts, I spend about seven minutes focusing on my glutes. I work two movements—hip extension and hip abduction—giving my glutes a dedicated session before the rest of my leg workout.

Instead of alternating sets between exercises, I complete one focused bout of work on a single movement. I know my sets and reps, work with full intensity, then take a short break before starting the next bout. After finishing the first exercise, I repeat the same approach with the second.

I think of it like rounds of sparring. I go all out during each round, recover, then attack the next one. This keeps my intensity high and prevents me from sitting around between sets and losing focus.

My glutes are a priority right now—well, always—but they aren't the main focus of my leg day. Instead, I give them one or two shorter, dedicated sessions each week. No workout routine lasts forever. Your training should evolve with your goals.

For years, my glutes were one of my weaker muscle groups—not in appearance, but in real strength. I trained heavy and hard, relied on my favorite routines, and didn't use on myself the methods I had my clients doing for glute growth with amazing results.

Once I finally started applying that approach to my own training, I made more progress than ever before. My glutes became stronger, fuller, and more responsive. The strength and muscle gains have been worth every minute.

This video is muted so you can study the exercises, technique, and training flow without distractions. Watch how I move, apply what fits your training, and use it as inspiration to build your own routine.

Welcome to my training life. This is how I build.