Booty Builder
Impulse Athletics
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.
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
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
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
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
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.
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
