Booty Builder

Impulse Athletics

Coach
Kyle Donsberger

GET THE BOOTY YOU DESERVE

This program is focused on building up lower body strength. Based on the sets and reps of this program you will see development of the glutes and hamstrings to give you that definition that makes the booty pop. This program targets multiple variations of exercises that are going to build muscle size and improve the form and shape of the glutes. Anyone who is looking to build up their booty for the summer will find success with this 4 week program.

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TARGETED EXERCISES
The exercises selected for this program have been chosen due to their benefits in building muscle and shaping the legs and glutes.
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VARIATION
This program offers a variation of exercises to maximize gains from the program and keep the body stimulated through every session. With the different exercises you get to utilize dumb bells, resistance bands and body weight exercises.
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EASY TO DO ANYWHERE
Based on the equipment needed you can do this at home, in a hotel gym, at the gym or in your garage. With the minimal equipment requirements this program allows to complete it wherever you feel most comfortable.
Features
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Programming 3 days per week
Sessions planned every other day provides rest and recovery, including an extra mobility session a week as a bonus.
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Exercise Video Guidance
All the exercises come with descriptive videos that include cues and what to watch out for.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches & team will push you harder, know you better, & keep you going longer, all through an app.
Equipment
Required
Dumb Bells // Resistance Bands
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Sample Week
Week 1 of 4-week program
Sunday
Booty Builder - Day 1

A

My Dynamic Warmup

1 x 5:00

B1

Wall Squat

2 x 4

B2

Hip Openers

2 x 3 @ 3

B3

Hip Circles (Forward)

2 x 5

C1

Goblet Squats

3 x 10

C2

Monster Walks

3 x 10

D1

DB Sumo Deadlift

3 x 10

D2

DB Hip Thrusters

3 x 10

E1

DB Romanian Deadlifts

3 x 10

E2

Nordic Hamstring Curl Falls

3 x 6

F1

Cool Down Jog

1 x 5:00

F2

Butterfly Stretch

2 x 0:30

F3

Hamstring Stretch

2 x 30

Tuesday
Booty Builder - Day 2

A

My Dynamic Warmup

1 x 5:00

B1

Wall Squat

2 x 4

B2

Hip Openers

2 x 3

B3

Hip Circles (Forward)

2 x 5

C1

Bulgarian Split Squat

3 x 10

C2

Single Leg Romanian Deadlift

3 x 10

D1

Step-up

3 x 10

D2

DB Reverse Lunge

3 x 10

E1

Glute Bridges

4 x 60

E2

Clamshells

4 x 10

Thursday
Booty Builder - Day 3

A

My Dynamic Warmup

1 x 5:00

B1

Wall Squat

2 x 4

B2

Hip Openers

2 x 3 @ 3

B3

Hip Circles (Forward)

2 x 5

C1

Squat Pulses with Band

3 x 10

C2

Monster Walks

3 x 10

D1

Glute Extensions with Band

3 x 10

D2

DB Hip Thrusters

3 x 10

E1

Lying Leg Abduction

3 x 10

E2

SL Glute Bridge

3 x 10

Friday
Mobility - Lower Body

A

My Dynamic Warmup

1 x 5:00

B1

Wall Squat

3 x 4

B2

Hip Openers

3 x 3

B3

Hip Circles (Forward)

2 x 5

B4

Hip Circles (Reverse)

2 x 5

B5

Inchworms

3 x 3

B6

Glute Bridge (Mobility)

3 x 10

B7

Lateral Lunges (Mobility)

3 x 5

B8

Couch Stretch

3 x 30

B9

Pigeon Stretches

3 x 30

Coach
coach-avatar Kyle Donsberger

A Certified Strength and Conditioning Specialist (CSCS) with a focus on athletic development. A skeleton athlete for Team Canada. He's found that training principles for high performance translate to injury prevention & training strategies for the general public. Using this knowledge he has made programs for everyone including this booty builder focused on building strength & a luscious booty.

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You deserve the booty of your dreams

What are you waiting for? This is your chance to get that booty that pops off in the mirror. This is your chance to get the vision you've always wanted in those yoga pants.

Get Booty Builder
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FAQs
Who is this training for?
Anyone who is looking to improve shape and definition of glutes and hamstrings.
Why should I choose this program?
These exercises have been hand selected due to their ability to target and help build muscles through many variations with the hips, glutes, and hamstrings
Booty Builder