Build Your Backside Blueprint

Build Your Backside Blueprint

A Training Guide for Midlife Women

Build Your Backside Blueprint is a self-paced, 4-week strength training guide designed to help midlife women strengthen, shape, and support their glutes with joint-friendly, adaptable, effective exercise.

Created specifically with women 50+ in mind, this program focuses on controlled, intentional strength training—not punishment, exhaustion, or high-impact workouts. You’ll learn how to activate and strengthen your glutes using movements that respect your knees, hips, and lower back while building confidence and momentum along the way.

Whether you’re returning to exercise, looking to support your lower body, or simply want a stronger, more lifted backside, this guide provides a practical, sustainable approach that meets you where you are.

What’s Included

• A self-paced, 4-week glute-focused strength training guide
• Joint-conscious, adaptable exercises
• Floor-based and all-standing workout options
• Clear exercise instructions and coaching cues
• Exercise images for easy visual reference
• Recommended repetitions, sets, and rest periods
• Optional progressions using resistance bands or ankle weights
• Stretching and recovery recommendations

This Guide Is Ideal If You Want To:

• Build stronger, more engaged glutes
• Improve lower-body strength and stability
• Support your hips, knees, and everyday movement
• Feel more confident and comfortable in your clothes
• Follow a realistic, sustainable approach to fitness
• Train in a way that respects your body and your season of life

What You’ll Find Inside

Build Your Backside Blueprint combines practical strength training with easy-to-follow instruction, making it simple to train confidently at home or in the gym. Every exercise includes guidance designed to help you move well, train safely, and get the most from your workouts.

No jumping.

No punishing workouts.

No pushing through pain.

Just smart, effective strength training designed to help you build strength, create shape, and move through life with greater confidence.

Instant Digital Download (3 actually! The Blueprint, Exercise Library A and Exercise Library B)

Created by Amy Cicoria.

Disclaimer

This guide is intended for educational purposes only and is not intended to replace medical advice, diagnosis, or treatment. Always consult your physician or qualified healthcare provider before beginning any new exercise program, especially if you have a medical condition, injury, or joint concerns.

All exercises should feel supportive and pain-free. Participants are responsible for listening to their bodies and modifying or skipping any movement that does not feel appropriate for them.