Butts and Guts: Training by Ryann Sellers in TrainHeroic

Busy Body

Bodybuilding
Coach
Ryann Sellers

This 6 week program includes two glute focused days, and two core focused days, each week. The first glute focus workout of the week will be progressed in weight and reps over the 6 weeks. The second is more metabolic glute “circuit”. Butts and Guts is intended to be a supplemental program, easy to add on to any fitness or cardio program you may already be involved in. Workouts will last anywhere from 10 to 30 minutes, but should not exceed 30 minutes, as long as you are moving intentionally. 

Features
4 sessions per week
Must use TrainHeroic app to view and log training
Program Training
Equipment
Recommended
Dumbbells are required for this program. A barbell is recommended but dumbbells can be substituted for every barbell movement.
sample week banner image
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

Conditioning

A

Glute Warm Up

Glute Warm Up: 10 Toy Soldiers/ leg 10 Bodyweight Goodmornings 5 Knee Cradle + Lateral Lunge/ leg 10 Fire Hydrants/ leg 10 Glute Kickbacks/ leg

B1

Hip Thrust

3 x 10

B2

Single Leg Glute Bridge

3 x 8

C

10-8-6-4-2 Hip Thrust + Corresponding Hold

D1

Single Leg RDL

3 x 10

D2

Goblet Squat + Side Step

3 x 8

E1

Lateral Lunge with Knee Drive + Lateral Lunge in Place

3 x 8

E2

Squat + Broad Jump

3 x 0:30

Monday
Week 1 Day 2

Circuit

A

1. :90 AMRAP (Ascending reps..1, 2, 3, 4, etc.) A. Crunch B. Glute Bridge 1 min rest 2. :90 AMRAP (Ascending reps..1, 2, 3, 4, etc.) A. Table Top Crunch B. Table top Leg Extension 1 min rest 3. :90 AMRAP (Ascending reps..1, 2, 3, 4, etc.) A. Russian Twist (1 right, 1 left) B. Heel Reach

Circuit

B

Complete the entire circuit 2 times: Watch all videos before you begin. :20 Singe Leg Bicycle (right) :20 Single Leg Toe Touch (right) :20 Toe Touch :30 Rest :20 Single Leg Bicycle (left) :20 Single Leg Toe Touch (left) :20 Toe Touch

Wednesday
Week 1 Day 4

Conditioning

A

Glute Warm Up

Glute Warm Up: 10 Toy Soldiers/ leg 10 Bodyweight Goodmornings 5 Knee Cradle + Lateral Lunge/ leg 10 Fire Hydrants/ leg 10 Glute Kickbacks/ leg

Circuit

B

5 Rounds: 12 Glute bridge 8 (Front foot elevated) reverse lunge + RDL (8 right side, then 8 left side. Do not alternate sides) 10 DB sumo squat + 15 sumo squat pulse 10 Bear plank glute kickback (10 right side, then 10 left side. Do not alternate sides.) ** Use a dumbbell for the glute bridges is you don't have a barbell.

Thursday
Week 1 Day 5

Circuit

A

2 Rounds 15 Toe Touch :20 Toe Touch Hold :10 Rest 12 Toe Touch :20 Toe Touch Hold :10 Rest 9 Toe Touch :20 Toe Touch Hold :10 Rest :45 Bicycle Crunch :45 Rest 15 Suit Case Crunch :20 Suit Case Crunch Hold :10 Rest 12 Suit Case Crunch :20 Suit Case Crunch Hold :10 Rest 9 Suit Case Crunch :20 Suit Case Crunch Hold :10 Rest :45 Bicycle Crunch :45 Rest 2- 3 Rounds :20 Single Leg V- Up (right) :20 Single Leg V- Up (Left) :20 Straight Leg Reverse Crunch :30 Rest

Butts and Guts