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.
Hit #1
in Fitness Apps
4.9
50K+ App ratings
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
@sandralordenSport 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.
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
Sessions
Sandra Glutes & Strength · 4 Days
- 1Lower A — Glutes & Hamstrings
- 2Upper A — Back & Arms
- 3Lower B — Quads & Glutes
- 4Upper B — Shoulders, Chest & Glutes
24 workouts per phase
Plans by Sandra
- Beginner
Sandra Foundations
3 Days
3 days a week · 45 to 70 min · 2 phases
- 1Learn the Basics
- 2Build Consistency
18 workouts per phase
Start this plan - Intermediate
Sandra Glutes & Strength
4 Days
4 days a week · 55 to 80 min · 2 phases
- 1Establish Working Loads
- 2Build Volume
24 workouts per phase
Start this plan - Intermediate
Sandra Glute Focus
5 Days
5 days a week · 55 to 80 min · 2 phases
- 1Establish Working Loads
- 2Build Volume
30 workouts per phase
Start this plan
Stronger every week,starting today.
Start Sandra's plan today. Free to start, and every workout is ready before you walk into the gym.