New

Booty workout 1.0

Box lab

General Fitness
Coach
Tiago Sousa

This program is for all beginners who want to give their glutes an extra boost.

This training division can be reconciled with other plans.

It is important to use load progression over the weeks to ensure results.

We use some advanced techniques to enhance the results.

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What are you going to win?
-Self-awareness -Quality is better than quantity -Rest is part of training -Progressive overload is necessary to evolve
Features
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Programming 3 days per week
Three days of intensive training focused exclusively on glute development.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.
Equipment
Required
Gym Machines // Free weights // Mini Bands
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

Rowing

1 x 1500

B1

Quad Stretch

3 x 6

B2

Couch Stretch (Hip Flexors)

3 x 0:30

B3

Knee Hug

3 x 6

B4

Kneeling Hip Flexor Stretch

3 x 6

C1

Leg Press

3 x 8 @ 80 %

C2

Reverse Lunges

3 x 20 @ 30 %

D1

Lying Leg Curl

3 x 10 @ 80 %

D2

Step-Ups

3 x 20 @ 30 %

E

Glute Bridge

2 x 100

Tuesday
Week 1 Day 3

A

Jump Rope

3 x 1:00

B

Heroic Warm-up

1 x 10

C1

Deadlift

3 x 5 @ 80 %

C2

Glute-Ham Raise

3 x 10

D1

Hip Thrust

3 x 10 @ 80 %

D2

DB Swing

3 x 10 @ 80 %

E

BC ladder

Thursday
Week 1 Day 5

A

Assault Bike

1 x 5:00

B1

Band Walks

3 x 20

B2

Frog Pumps

3 x 20

C1

Back Squat

3 x 10 @ 80 %

C2

DB Lateral Lunge

3 x 10 @ 30 %

D

Forward Walking Lunges

3 x 20 @ 40 %

E1

Single Leg RDL

3 x 10 @ 50 %

E2

Single Leg Hip Thrust

3 x 15

Coach
coach-avatar Tiago Sousa

Pgd. Sports Performance Special Strength Training Exos Performance Specialist CF Lvl 1 Advanced Nutrition by Barça Universitas

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Last call

Last call to achieve the dream peach for that summer body you've wanted.

Get Booty workout 1.0
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Booty workout 1.0