Booty Blaster Program: Training by Nathan England in TrainHeroic

Performance Training, Inc.

Coach

Nathan England

Features
1 sessions per week
Must use App app to view and log training
Program Training

$40

Get Booty Blaster Program

Build Stronger Glutes

Target the glutes through multiple movement patterns including hinges, squats, lunges, and bridges to maximize strength and muscle development.

Improve Lower Body Strength

Develop strength in the glutes, hamstrings, and hips to improve performance in training, sports, and everyday movement.

Enhance Muscle Tone and Shape

Consistent glute-focused training helps build muscle and improve lower body definition.

Improve Hip Stability and Movement

Strengthening the glutes helps support the hips, knees, and lower back, improving movement efficiency.

Features

Programming 3 days per week

3 Days per week of Training focused on strengthening and building the Glutes!

Delivered through TrainHeroic

All workouts are delivered through the TrainHeroic App.

Sample Week

Week 1 of 8-week program

Sunday

Glute Strength + Anti Extension

Prep

Glute Warm-Up 1.0

Perform the following warm-up with a mini band or glute band Side Shuffle 10m ea Monster Walk 10m ea Glute Bridge 15 Single Leg Glute Bridge 15ea Fire Hydrants 15ea

Hip Thrust Machine

4 x 8

Dead Bug

4 x 20

RDL

4 x 6

DB Reverse Lunge (Front Foot Elevated)

4 x 8

Ab Wheel

3 x 12

Banded Plank Leg Lift

3 x 20

Tuesday

Unilateral Glute

Prep

Glute Warm-Up 2.0

Perform 1-2 Rounds of each Pigeon Pose 60s each side 90/90 10reps each leg Hip Airplane 8/ea leg Band Side Shuffle 15/ea direction Band Monster Walks 15/ea leg Glute Bridge March 10/ea leg Walking Lunge 10/ea leg

DB Bulgarian Split Squat

4 x 8

Single Leg Glute Bridge (back on bench)

4 x 10

DB Lateral Step-Up

3 x 8

Suitcase Carry

3 x 100

Clamshell Side Plank w/ Hip Thrust

3 x 15

Cable Glute Kickback

3 x 15

Cable Hip Abduction

3 x 15

Thursday

Glute Pump

Prep

Glute Warm-Up 1.0

Perform the following warm-up with a mini band or glute band Side Shuffle 10m ea Monster Walk 10m ea Glute Bridge 15 Single Leg Glute Bridge 15ea Fire Hydrants 15ea

DB Sumo Squat Pulse

4 x 8

Shoulders on Bench Glute Bridge

4 x 0:45

KB Curtsy Lunge

4 x 8

Cable Pull Through

3 x 12

Single Leg Glute Bridge w/Banded Hip Abduction

3 x 15

Half Kneel Chop

3 x 10