Bootyeus Maximus
KRF Training
Weightlifting, Women's Training, BodybuildingBootyeus Maximus is a training program focused on MAXIMIZING the booty gains. There are 3 leg days (2 glute/hamstring focused and 1 quad focused) as well as 2 upper body days per week. Each weight training day is programmed with a warm up, lifts with detailed form videos and cues, and core exercises. Target muscles and tempos are also provided for each lift to improve the effectiveness of your training. There are two recovery days programmed each week involving a combination of cardio, deep abdominal core work, and/or yoga. The program starts with an acclimation phase to get used to the movements and solidify form then uses principles of progressive overload to improve the weights you are lifting each week. This program is for anyone who wants to transform their body (especially their legs/glutes) and become empowered through becoming the fittest, strongest, and healthiest version of themselves.
A
Warm Up: 5 Min Cardio
1 x 5:00
B
Warm Up: World's Greatest Stretch
1 x 10
C1
Warm Up: Banded Glute Bridge Abductions
2 x 8
C2
Warm Up: Banded Sidelying Hip Abduction
2 x 8
C3
Warm Up: Banded Diagonal Reach Backs
2 x 8
D1
KAS Hip Thrusts
10, 8, 6
D2
Single Leg Hip Thrusts
3 x 8
D3
Bodyweight Abduction
3 x 8
E1
Single Leg Glute Focused Leg Press
10, 8, 6
E2
Prone Hamstring Curls
10, 8, 6
F1
Cable Glute Kickbacks
10, 8, 6
F2
Standing Cable Hip Abduction
10, 8, 6
A
Warm Up: 5 Min Cardio
1 x 5:00
B1
Warm Up: Banded Arm Circles
2 x 8
B2
Warm Up: Band Pull-Aparts
2 x 8
B3
Warm Up: Band Hugs
2 x 8
C1
Barbell Overhead Press
10, 8, 6
C2
Plate Overhead Frontal Raises
10, 8, 6
C3
Barbell Ab Rollout
3 x 8
D1
2 DB Incline Chest Press
10, 8, 6
D2
2 DB Lateral Raises
10, 8, 6
E1
Cable Converging Frontal Raise
10, 8, 6
E2
Cable Single Arm Lateral Raises
10, 8, 6
F1
Upright Row
10, 8, 6
F2
Dips
10, 8, 6
A
Warm Up: 5 Min Cardio
1 x 5:00
B
Warm Up: World's Greatest Stretch
1 x 10
C1
Forward Walking Lunges + Heel Raise
2 x 7
C2
Reverse Walking Lunges + Heel Raise
2 x 7
C3
Lateral Lunges + Heel Raise
2 x 7
D1
Barbell Back Squats (Quad Focused)
10, 8, 6
D2
Box Jumps to Squat
3 x 8
E1
Seated Knee Extensions
10, 8, 6
E2
Copenhagen Plank + Adduction
3 x 8
F1
Machine Quad Focused Leg Press
10, 8, 6
F2
2 DB Forward Walking Lunges (Quad Focused)
10, 8, 6
G1
Hip Adductor Machine
10, 8, 6
G2
Wall Sit with Alternating Kicks
2 x 40
A
Warm Up: 5 Min Cardio
1 x 5:00
B1
Warm Up: Scapular Setting Sequence
2 x 7
B2
Banded Row + ER + Press
2 x 7
B3
Banded IR Punch
2 x 7
C1
Barbell Bent Over Row
10, 8, 6
C2
Toes to Bar
3 x 8
D1
Single Arm Cable Lat Pulldown
10, 8, 6, 10
D2
Cable Face Pulls
10, 8, 6
E1
Single Arm Cable Low Rows
10, 8, 6
E2
Dual Cable Face Away Bicep Curls
10, 8, 6
F1
Cable Bar Pulldowns
10, 8, 6
F2
Cable Rope Crunches
10, 8, 6
A
Warm Up: 5 Min Cardio
1 x 5:00
B
Warm Up: World's Greatest Stretch
1 x 10
C1
Stability Ball Hip Thrust
2 x 8
C2
Stability Ball Glute Bridges
2 x 8
C3
Hamstring Rollouts
2 x 8
D1
Barbell RDLs
10, 8, 6
D2
Single Leg Hip Thrust Hops
3 x 8
E1
Belt Squats
10, 8, 6
E2
KB Swing Resets
10, 8, 6
F1
45 Degree Hip Extensions
10, 8, 6
F2
Seated Hip Abduction + Pulse
10, 8, 6
A
Recovery Day Cardio
1 x 20:00
B1
Captain’s Chair Straight Leg Raises With DB
3 x 8
B2
Captain’s Chair Knee to Opposite Shoulder
3 x 8
B3
High Plank Knee to Opposite Elbow
3 x 8
B4
KB Single Arm Plank Saws
3 x 8
Dr. Kelsey Redman, PT, DPT
Doctor of Physical Thereapy, B.S. Kinesiology with an Emphasis in Human Performance, Group Exercise Instructor, Personal Trainer, Strength & Conditioning Coach, Community Fitness Leader, Biomechanics Research Assistant, 8+ years of personal weight training experience.
The way fitness & getting strong has empowered me mentally, physically, and socially is something I want everyone to experience which is why I created this program. I can’t wait to see how it helps you transform!
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Kelsey Redman
Doctor of Physical Therapy
Verified Athlete"“Although I am the creator of the program, I do it myself and have for 2 years now and have seen the incredible improvements in my own strength, physique, and health. I truly believe it is the best program on the market and work weekly to make it that way!”"
Njari Sharif
Full time student
Verified Athlete"“I’m amazed myself! THANK YOU THANK YOU for this amazing program! You’re the truth girlie <3 The best program out there!!”"
Kelsey Redman
Online Fitness Coach
Verified Athlete"Quotes from my athletes: Today I have a non scale victory—I fit in my jeans that have been sooo tight to wear I’m so happy! Your workouts are amazing! I’ve been raving about you to everyone! Omg this last meso I have seen so many changes in my legs it’s amazing! That workout had my legs SHAKING!"
When you join a team you’re getting more than programming, you’re joining an online community.
Bootyeus Maximus
Bootyeus Maximus
Bootyeus Maximus
