BUTT STUFF: Training by Daddy Bristow in TrainHeroic

BUTT STUFF

Body By Daddy

Coach
Daddy Bristow

Grow an ass to be envied! This program is tailored specifically to develop thicker thighs and bigger glutes. Taking your legs from twigs to trunks. Its leg day everyday baby! 4 week plan including 4 lifting days and a light cardio day.

Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Cable Machine // Squat Rack // DB // Bench // High Box // Hamstring Curl Machine
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Sample Week
Week 1 of 4-week program
Sunday
πŸ‘

A1

Hip Rockers

1 x 5

A2

Cat Cow Exercise

1 x 10

A3

Thread The Needle

1 x 10

A4

Worlds Greatest Stretch

1 x 10

B1

Bent Knee Side Plank Dip

2 x 15

B2

Bent Knee Side Plank Hip Abduction

2 x 10

C

Pause Back Squat

4 x 4

D1

Eccentric Bulgarian Split Squat

4 x 10

D2

DB Deadlift

4 x 10

E1

Close Grip Pullup

3 x 10

E2

Banded Tricep Extension

@ 30

F1

Dip Bar Knee Tucks

3 x 15

F2

DB Reverse Crunch

3 x 15

G1

Pigeon Stretch

@ 1:00

G2

Static Stretch

1 x 1:00

Monday
πŸ‘πŸ‘

A1

Hip Rockers

1 x 5

A2

Cat Cow Exercise

1 x 10

A3

Thread The Needle

1 x 10

A4

Worlds Greatest Stretch

1 x 10

B1

Single Leg Glute Bridge

2 x 15

B2

Glute Bridge Marching

2 x 0:30

C1

Glute- Leg Press

4 x 15

C2

Prone Machine Hamstring Curl

4 x 15

D

Hip Abduction Machine

1 x 5:00

E

Hip Adduction Machine

4 x 10

F1

Incline Poliquin Press

4 x 15

F2

1-Arm DB Row

4 x 8

G1

Superman

3 x 10

G2

Skydiver

3 x 10

G3

Hollow Body Flutter kicks

3 x 20

H1

Static Stretch

1 x 1:00

H2

Pigeon Stretch

@ 1:00

Tuesday
πŸ”₯

A

Incline Walk

1 x 20:00

B

Rest Day Yoga

Wednesday
πŸ‘πŸ‘πŸ‘

A1

Hip Rockers

1 x 5

A2

Cat Cow Exercise

1 x 10

A3

Thread The Needle

1 x 10

A4

Worlds Greatest Stretch

1 x 10

B1

Fire Hydrant

2 x 15

B2

Fire Hydrant Circles

2 x 5

B3

Straight Leg Donkey Kick

2 x 15

C

Hip Thrust

4 x 15

D1

High Step Up

4 x 15

D2

X- Band Lateral Walks

4 x 10

E1

Dip

4 x 6

E2

Cable Face Pull

3 x 15

F1

Side Plank

3 x 0:45

F2

DB Farmer's Carry

@ 40

G

Pigeon Stretch

H

Lat stretch on ground

Thursday
πŸ’†β€β™€οΈ

A

Recovery Yoga

Friday
πŸ‘X4

A1

Hip Rockers

1 x 5

A2

Cat Cow Exercise

1 x 10

A3

Thread The Needle

1 x 10

A4

Worlds Greatest Stretch

1 x 10

B1

Donkey Side Kick

2 x 10

B2

Fire Hydrant Kick

2 x 10

B3

Straight Leg Donkey Kick

2 x 10

C

Sumo Deadlift-glutes

4 x 8

D1

Kneeling Cable Pull-through

4 x 15

D2

Cable Single Leg Deadlift

4 x 10

E1

L Seated Single Arm Overhead Press

4 x 8

E2

DB Lateral Raise

4 x 15

F1

Plank Pike

3 x 15

F2

Rocking Plank

3 x 30

BUTT STUFF