Wild Physique Fitness
Bodybuilding, General FitnessThe title says it all. If that's your goal, this is your program.
21-Day Blitz For A Better Booty
Ever look at the Glute Girls of Instagram? They do a lot of glute work. Small workouts everyday. This program incorporates daily glute mini-workouts in the evening to get that extra work to sculpt your bottom.
3 Tush Toning weight workouts per week to build that shapely curve and firm that muscle your jeans want to cover.
Two total body workouts in the middle to keep your arms, shoulders and back toned while you focus on your rear end.
There's a day of sled work to work out the fatigue and get some fat burning conditioning in before your rest day.
Perfect for those "I need my backside better now." occasions or if you are tired of the pancake in denim look.
Features6 sessions per week
Must use App app to view and log training
Program Training
A
Wall Squats
4 x MAX @ 2:00
B
Alternating Bodyweight Lunge
4 x 20
C
Single Leg Glute Bridge
4 x 12
D
Cable Glute Kickbacks
4 x 20
E
Banded Deadlift
4 x 20
A1
Air Squat
1 x 20
A2
Sumo Squat
1 x 20
A3
Fire Hydrant
1 x 10
A1
Air Squat
1 x 25
A2
Sumo Squat
1 x 25
A3
Fire Hydrant
1 x 15
A
Leg Press
5 x 5
B
Leg Extension
3 x 15
C
Lying Leg Curl
4 x 6
D
Bench Press
3 x 15
E
Bent Over DB Row
4 x 10
F
Standing Arnold Press
4 x 8
G
Wide Grip Lat Pulldown
4 x 12
H
Vacuum Twist
5 x 10
A
Strength Side Hip Mobility Routine
1 x 20:00
B1
Vacuum Twist
@ 0:45
B2
High Knees In Place
3 x 15
B3
Toe Touch to Overhead Squat
3 x 10
A1
Air Squat
1 x 30
A2
Sumo Squat
1 x 30
A3
Fire Hydrant
1 x 20
A1
Air Squat
1 x 35
A2
Sumo Squat
1 x 35
A3
Fire Hydrant
1 x 25
A
Back Squat
5 x 5
B
Leg Extension
4 x 15
C
Seated Leg Curl
4 x 6
D
Incline DB Bench Press
4 x 8
E
Barbell Row
4 x 6
F
DB Military Press
4 x 12
G
Close Neutral Grip Lat Pulldown
4 x 8
H
Frog Crunch
5 x 10
I
A1
Stiff Leg Deadlift
3 x 8
A2
Banded Deadlift
3 x 12
A3
Banded Hip Thrust
3 x 20
B1
Sumo Deadlift
3 x 6
B2
Barbell Hip Thrust
3 x 8
B3
Goblet Squat
3 x 10
A1
Air Squat
1 x 40
A2
Sumo Squat
1 x 40
A3
Fire Hydrant
1 x 30
A1
Air Squat
1 x 45
A2
Sumo Squat
1 x 4
A3
Fire Hydrant
1 x 35
Conditioning
A
Catalyst Dynamic Warm Up
This is a great generic warm up for any workout. Can be edited for any purpose. 500 meter rowing machine (moderate pace) 15 Wrist Circles each direction 15 Elbow Circles each direction 15 Arm Circles each direction 15 Over and Back 15 Arm Rotations each direction 15 Tricep Stretch SIde Bends 15 Torso Rotations each direction 15 Bow and Bend 15 Hip Circles each direction 15 Iron Cross each leg 15 Scorpions each leg 15 Walking Lunges with a Twist each leg 15 Spiderman Lunges each side 15 Walking RDL with Leg Swing each side 15 Cossack Lunge each side 15 Heel Toe + Princess Lunge 15 Squat Slides (I omit the knee circles featured in the video. Can be done if knees tolerate them.)
B1
Sled Push
2 x 50
B2
Forward Sled Drag
2 x 50
B3
Backward Sled Drag
2 x 50
