Rebuild
A 6-Week Plan for Glutes, Core & Pain-Free Lifting
Grow your glutes. Strengthen your core. Lift pain-free.
Why Rebuild?
Training Shouldn’t Hurt
If you've ever tweaked your back deadlifting or struggled with glute activation, you're not alone. Rebuild is designed for lifters who want to get strong without the setbacks—especially those recovering from lower back pain.
This 6-week program blends glute-focused training, core stability, and mobility to help you lift smarter, safer, and stronger.
What’s Inside the Plan?
✅ 6-week progressive training schedule
✅ Mobility warm-ups to improve range and reduce tension
✅ Core and glute activation drills to restore balance
✅ Smart programming with minimal risk of injury
✅ 3 workouts/week: 2 lower body, 1 upper body
Weekly Training Breakdown
Your Weekly Split
Day 1: Lower Body (Glute & Strength Focus)
Day 2: Upper Body (Posture & Strength)
Day 3: Lower Body (Quads & Athletic Power
Each day is structured for maximum recovery and minimal stress on the lower back—perfect for returning to strength after pain or strain
Who It's For?
Lifters recovering from deadlift-related back pain
·Women and men who want rounder, stronger glutes
Athletes who want to improve core strength & posture
Anyone tired of training through discomfort
From the Creator
I'm Audrey, a certified personal trainer and mobility coach. I created Rebuild because I’ve seen too many lifters sacrifice form for weight—and end up injured. This program is about doing it right. It's for those who want to feel confident under the bar again, not fearful.
