Slim Thicc
Legacy health and performance
Unlock the secret to sculpting your dream derrière with our targeted lower-body-focused exercise program.
This specialised routine emphasises glute activation and development, pairing a combination of resistance training with strategic exercise selection.
Tailored specifically for women, our program avoids upper body mass gains while still allowing for increases in strength, ensuring your focus remains on achieving that perfect balance for a curvaceous and toned lower body.
Elevate your confidence and embrace the journey to a perky and well rounded Slim Thicc physique!
Prep
A
Lowers Warm Up
Warm up: 1. Machine (any) 3-5 minutes 2A. Banded crab walks 2 x 20 (e/s) 2B. Bodyweight squats 2 x 15 3A. Walking lunges 2 x 10 (e/s) 3B. Arabesque 2 x 10 (e/s)
B1
Barbell RDL
3 x 6
B2
Palloff Press
3 x 10
C
Dumbbell Split Squat
3 x 8
D
Hack squat
3 x 10
E1
Single-leg hip thrust
3 x 10
E2
Bicycle crunch
3 x 30
F1
leg extension
2 x 12
F2
Seated calf raise
2 x 12
Conditioning
A
Uppers Warm Up
Warm up: 1. Machine 3-5 minutes 2A. Shoulder dislocations 2 x 10 2B. Cable face pull 2 x 12 2C. Push ups 2 x 8-12
B
Dumbbell press
3 x 8
C1
Single-arm dumbbell row
3 x 8
C2
Side-lying Clams
3 x 20
D1
Seated overhead dumbbell press
3 x 10
D2
Cable kickbacks
3 x 12
E1
Neutral-grip lat pulldown
3 x 10
E2
H2K Crunches
3 x 20
Prep
A
Lowers Warm Up
Warm up: 1. Machine (any) 3-5 minutes 2A. Banded crab walks 2 x 20 (e/s) 2B. Bodyweight squats 2 x 15 3A. Walking lunges 2 x 10 (e/s) 3B. Arabesque 2 x 10 (e/s)
B1
Barbell Back Squat
3 x 8
B2
Hollow hold with alternating leg extension
3 x 6
C1
Hip Thrust
3 x 10
C2
GHD Hyperextension
3 x 10
D1
Alternating Reverse Lunge
3 x 10
D2
Hanging knee tuck
3 x 10
E
Calf raise
3 x 15
Conditioning
A
Uppers Warm Up
Warm up: 1. Machine 3-5 minutes 2A. Shoulder dislocations 2 x 10 2B. Cable face pull 2 x 12 2C. Push ups 2 x 8-12
B
Chin up
3 x 5
C1
Incline dumbbell Press
3 x 8
C2
Banded Crab Walks
3 x 20
D1
Seated cable row
3 x 10
D2
Frog pumps
3 x 15
E1
Rope triceps extensions
3 x 12
E2
Cocoon
3 x 20
Liam McDonald
Liam is a highly experienced coach, having worked in-person with a large group of female clients at Legacy Health and Performance for a number of years. During this time, Liam has learned the in's and out's of female training and as a result, produced the Slim Thicc program. This program has been tried and tested with our in-person clients and we now look forward to sharing the results with you!
