SIZE is important. This 8-week program is centered around higher reps at lighter weights so you can keep your rest at 30-45 seconds and focus on activating specifically your glutes. Growth is the name of the game. Turn that butt into a BOOTY in 8 weeks!
A1
45 Degree Glute Hyperextension
2 x 20
A2
Band Lateral Walk
2 x 20
B
Hip Thrust
4 x 12
C
Elevated Sumo Squat
3 x 12
D
RDL
3 x 12
E
Seated Abduction Machine
3 x 15
F
Spread Eagle Reverse Hypers
3 x 12
A1
Landmine Bar Twist
3 x 0:20
A2
KB Iso Crunch Bicycle
3 x 0:20
A3
Front Plank on Elbows
3 x 0:20
B
High Pull
4 x 4
C
DB Arnold Press
4 x 12
D
Cable Face Pull
3 x 12
E
Pull-Up
3 x 10
F
Treadmill Work
A
Seated Band Abduction
2 x 20
B
Hip Thrust
15, 10, 5, 20
C
SA Suitcase Step-Ups
3 x 10
D
Standing 45 Degree Cable SL Kickback
3 x 15
E
Good Morning
3 x 10
F
45 Degree Glute Hyperextension
3 x 20
A1
Weighted Half Crunches
3 x 0:20
A2
Scissor Kick
3 x 0:20
A3
Hollow Hold
3 x 0:20
B
Power Clean
4 x 4
C
Seated DB Shoulder Press
3 x 8
D
Push up Rotation
3 x 10
E
Standing Cable Rope Lat Pushdown
3 x 10
F
DB Hammer to Wide Bicep Curl
3 x 10
G
Treadmill Work
A1
Standing 45 Degree Band SL Kickback
3 x 0:20
A2
Standing 45 Degree Band SL Kickback
3 x 0:20
A3
Band Lateral Walk
3 x 0:20
A4
SL Band Glute Bridge
3 x 0:20
A5
SL Band Glute Bridge
3 x 0:20
A6
Superman Leg Lift w/ Abduction
3 x 0:20
B
45 Degree Glute Hyperextension
3 x 20
Ryan has 3 years of full time personal training experience, and 6 years in the fitness industry. Originally a successful college football coach, Ryan bring his passion and expertise to help others exceed expectations on the daily.
Where little butts turn into BIG BOOTYS! Click the button for a better backside.
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