The SiX
Weightlifting, Women's Training, Bodybuilding, Strength & Conditioning, Personal Training, General Fitness, Custom ProgrammingTurning bootys into BOOTYS. This 3 day split + 1 active recovery day is focused on GLUTE GROWTH through a mixture of time under tension and moderate-heavy lifting and volume. Utilizing a linear progressive overload system stimulate strength and causes muscle growth.
So, let's grow!
1 sessions per week
Must use App app to view and log training
Program Training
A1
Monster Walks
2 x 4
A2
Fire Hydrant
2 x 20
A3
Seated Good Mornings
2 x 10
B
Hip Thrust
4 x 8
C
Hip Thrust Triple Pulse
2 x 10
D
Smith Machine Bulgarian Split Squat
3 x 16
E
Standing 45 Degree Cable SL Kickback
3 x 24
F
Elevated Frog Pump
3 x 15
G
45 Degree Glute Hyperextension
3 x 12
H
Calf Raise
3 x 12
A1
Kneeling Hip Flexor/Quad Stretch
3 x 0:15
A2
Fire Hydrant
3 x 20
A3
Glute Bridge
3 x 10
B
Back Squat
3 x 5
C
DB Bulgarian Split Squat
3 x 16
D
Leg Extension
3 x 12
E
Kickstand SA RDL
3 x 20
F
Prone Machine Hamstring Curl
3 x 12
G
Standing DB Calf Raise
3 x 12
A1
Monster Walks
2 x 4
A2
Seated Band Abduction
2 x 20
A3
Seated Good Mornings
2 x 10
B
Hip Thrust
5 x 6
C
Back Squat
4 x 8
D
SL Glute Step up
3 x 20
E
RDL
4 x 8
F
Seated Hamstring Curl Machine
3 x 12
G
Depth Calf Raise
3 x 12
A
Single Leg Hip Thrust
2 x 20
B
Kneeling Boot Kick
2 x 30
C
SL Cross to 45 Degree Leg Lift
2 x 30
D
Band Lateral Walk
2 x 40
E
Band Iso Squat w/ Abduction
2 x 30
F
Mobility Routine
1 x 6
