{"podcast":{"title":"Lift Free And Diet Hard with Andrew Coates","slug":"lift-free-and-diet-hard-with-andrew-coates-60220","podcast_index_feed_id":60220,"rss_url":"https://anchor.fm/s/4acb2b0/podcast/rss","website_url":"https://andrewcoatesfitness.com/","image_url":"https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo/684268/684268-1730332827731-5cb6847635b12.jpg","author":"Andrew Coates","episode_count":493,"summary":"The Lift Free and Diet Hard Podcast dives deep into the science and practice of living a strong, healthy, and intentional life. Hosted by Andrew Coates, the show brings together inspiring guests to share insights, stories, and practical advice that empower listeners to build confidence, make informed choices, and stay resilient in their fitness and wellness journeys. Every episode encourages thoughtful exploration of what it means to lift free, diet hard, and live fully.","last_synced_at":"2026-09-08T12:20:46.823568+00:00","page_url":"https://stenobird.com/podcast/lift-free-and-diet-hard-with-andrew-coates-60220"},"episode":{"title":"#481 Ashley Hodge - Glute Training Mastery","slug":"481-ashley-hodge-glute-training-mastery","published_at":"2026-06-25T05:49:17+00:00","page_url":"https://stenobird.com/podcast/lift-free-and-diet-hard-with-andrew-coates-60220/481-ashley-hodge-glute-training-mastery","show_page_url":"https://stenobird.com/podcast/lift-free-and-diet-hard-with-andrew-coates-60220","url":"https://podcasters.spotify.com/pod/show/liftfreediethard/episodes/481-Ashley-Hodge---Glute-Training-Mastery-e3l8bmm","audio_url":"https://anchor.fm/s/4acb2b0/podcast/play/121957526/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-5-24%2F426781915-44100-2-37c023cba56fc.mp3","summary":"Ashley Hodge is a strength coach and powerlifter and joins me to talk about her knowledge and experience with practical, evidence-based glute training. Ashley shares her thoughts on: Is glute training as complicated as glute influencers make it out to be? Is there a difference in how you approach glute training for competitors versus the general population? For the everyday person with time for only two full-body workouts each week, how should they maximize glute growth? Practical wisdom for glute training that online-only influencers often fail to consider Are common banded and bodyweight drills enough stimulus for glute growth? Does it matter if you can't feel your glutes as much during heavy deadlifts or hip thrusts? Why Ashley is still committed to in-person coaching Why Ashley promotes step counts and walking challenges And much more Instagram: @a.hodgefitness CHAPTERS 00:43 Glute Training Basics 01:47 Weekly Volume Rules 02:54 Loading and RPE 04:44 Rep Ranges by Exercise 07:17 Fatigue and Exercise Selection 10:03 Programming for the General Population 14:55 The Two-Day Glute Plan 17:58 Hip Thrust Setup Options 22:16 Bands and Lockout Work 25:16 Training Frequency and Recovery 27:17 The "Feeling Your Glutes" Debate 29:11 Form Checks and Lockout 30:02 Video Form Checks 30:55 Gym Filming Etiquette 31:34 Lengthened Partials 32:27 Why Ashley Coaches In Person 35:45 Client Wins and Coaching Structure 39:23 Social Energy and Longevity 41:20 Workshop Sponsor Break 42:31 The Online Coaching Grift 46:21 Lead Sources and Branding 49:36 Step Count Strategy 53:41 Winter Movement Hacks 55:45 Wrap Up and Where To Find Ashley SUPPORT THE SHOW If this episode helped you simplify your glute training or improve your programming, you can support the show by: Subscribing an…","meta_description":"Ashley Hodge is a strength coach and powerlifter and joins me to talk about her knowledge and experience with practical, evidence-based glute training. As…","key_points":[],"chapters":[],"topics":[],"duration_seconds":3406,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/lift-free-and-diet-hard-with-andrew-coates-60220/episodes/481-ashley-hodge-glute-training-mastery/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/lift-free-and-diet-hard-with-andrew-coates-60220/481-ashley-hodge-glute-training-mastery.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}