Big Booty
BodySoul, LLC
Bodybuilding, Strength & Conditioning, Skiing, Martial ArtsBig Booty
As a personal trainer for 8 years, and someone who has been a gym rat for 17, I get it, "another booty program." But from my standpoint and experience, a strong, beautiful body has proper posture, alignment, and a functional structure. Incorporate this comprehensive big booty training program that focuses on training the glutes from multiple angles and movement patterns. Training upper body strength, is beneficial so that you can that load your lower body muscles more. This program has a 4-day split, and the workouts are about 45-90 minutes in length, depending on the athlete. A proper warm up is built in to prime your body’s systems for the movements. Become more confident, bold, and powerful all throughout this program!
This program is rated intermediate level, and requires gym equipment. Contact coach for more details.
Warm Up
A
5-10 Minutes Cardio Then complete 2 Rounds: 10 ea Hip Hydrants 10 Hip Bridges, heels elevated 5 Pushups or Knee Pushups 8 ea World's Greatest 20 Prisoner Squats
B
Banded Glute and Abductor Activation
2 x 20
C
Hip Thruster
4 x 10
D
BB Back Squat
4 x 8
E1
Farmer Carry Walking Lunges
3 x 20
E2
DB Good Morning
3 x 12
Circuit
F
3 Rounds 10 SL Hip Bridges 10 Side Lying Abduction Clam 30 Mountain Climbers
Recovery
G
Hip Stretches
Recovery work: Figure 4 Stretch Butterfly Stretch to Hurdler's Stretch Couch Stretch
Circuit
A
5-10 Minutes Cardio, Then Complete 2 Rounds of these dynamic movements. 6 ea Hip CARs 8 ea T-Spine Reach 8 ea Worlds Greatest 10 steps Walking Figure 4
B
Banded Glute and Abductor Activation
For Completion
C
Barbell Sumo Deadlift
4 x 10
Circuit
D
3 Sets of 10 reps each exercise, each leg. 10 ea Step Ups 10 ea Goblet Curtsy Lunges
Circuit
E
Superset 3x: 10 ea Side Lying Abductions 10 ea Side Lying Adduction Raises
Circuit
F
Core Superset, repeat 3x: :20-:40 Side Planks 20 Deadbugs
Recovery
G
Hip Stretches
Recovery work: Figure 4 Stretch Butterfly Stretch to Hurdler's Stretch Couch Stretch
Circuit
A
Warm Up: 5-10 Minutes Cardio Then, 2 Rounds: 10 alternating 90/90 Switches 10 ea Clam Shells 10 ea Figure 4 Hip Bridges 10 Cossack Squats
B
Banded Glute and Abductor Activation
For Completion
C
DB Goblet Squats
4 x 12
Circuit
D
Superset, 3x: 12 ea Single Leg Romanian Deadlift 12 ea DB Front Loaded Split Squats
Circuit
E
Complete this triset for 3 Rounds: 12 ea Standing Banded Hip Abductions 12 ea Side Lunges 30 Skaters
Circuit
F
Complete 3 Rounds: 10 Bird Dogs 10 Russian Twist
Recovery
G
Hip Stretches
Recovery work: Figure 4 Stretch Butterfly Stretch to Hurdler's Stretch Couch Stretch
Circuit
A
Warm up: 5-20 Minutes of Cardio, then complete 2 rounds: 20 steps light farmer carry 6 Inchworms 20 alternating reverse lunge + Twist 10 ea Cuban Rotations (go light: 2.5-10 lb)
Circuit
B
Complete 4 Rounds of this Superset: 12 DB Rows 5 Pushups or Knee Pushups
Circuit
C
Complete this Superset 3x 12 DB Lat Pullover 8 DB Bench Press
Circuit
D
Superset 3x 6 Bench Dips 20 Bench Hopovers
Circuit
E
Complete this core superset 3x: :30 Plank 30 Flutter kicks
Recovery
F
Chest/Lat/Shoulder Stretches
Hold these stretches for 30 seconds up to two minutes each.
Alani
Alani has a huge passion for fitness, and now has been personal training since 2016. Alani received extensive education on fitness programming, working with people with injuries, and took as many learning opportunities possible with more specific certifications. She enjoys pushing clients past their known limits, and showing people that they capable of so much more!
After the 12 weeks is up, you will be proud to look back at how far you've come, along with the extra peach pump.
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