Stronger glutes,stronger body,no guesswork.
Get Sandra's weekly plan in Gravl: every set, rep and weight planned for you, sessions built for women with a glute and lower-body focus, and loads that go up as you get stronger.
Free to start. Cancel anytime.
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How Gravlworks
Pick Sandra's plan. Every session already written for you.
Every exercise, shown by Sandra. Watch her form before you lift.
Log a set in one tap. Gravl adjusts next week's weights.
Track your progress. One Strength Score for every lift.
Sandra Lorden
Coach on Gravl@sandralorden
Sport Sciences and sports nutrition, with plans built around glutes, strength and consistency.
Personal trainer with a degree in Sport Sciences (CAFYD) and a specialisation in sports nutrition. Sandra coaches online and builds plans for women who want to get stronger.
Her plans in Gravl put extra attention on glutes and legs, from a full-body start to a five-day glute focus. Every session comes with the exact sets, reps and effort, and Gravl adjusts the load as you log your workouts.
Adapted to your needs
- Skill level
- Beginner to advanced
- Session length
- 45 to 80 minutes
- Equipment
- Full gym: barbell, dumbbells, cables and machines
- Training days
- 3 to 5 per week
Plans by Sandra
- Beginner
Sandra Foundations
3 Days
Start this plan3 days a week · 45 to 70 min · 2 phases
- 1Learn the Basics
- 2Build Consistency
18 workouts per phase
- Intermediate
Sandra Glutes & Strength
4 Days
Start this plan4 days a week · 55 to 80 min · 2 phases
- 1Establish Working Loads
- 2Build Volume
24 workouts per phase
- Intermediate
Sandra Glute Focus
5 Days
Start this plan5 days a week · 55 to 80 min · 2 phases
- 1Establish Working Loads
- 2Build Volume
30 workouts per phase
Stronger every week,starting today.
Start Sandra's plan today. Free to start, and every workout is ready before you walk into the gym.