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Bootyeus Maximus

KRF Training

Weightlifting, Women's Training, Bodybuilding, Strength & Conditioning, Functional Training
Coach
Dr. Kelsey Redman, PT, DPT

Bootyeus 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.

Features
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos for every single exercise to improve your form and ensure proper execution
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Detailed, expert instruction
A coach who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach and team will push you harder, know you better, and keep you going longer, through an app.
Equipment
Required
Barbell // Plates // Dumbbell // Bench
Recommended
Bands // Cable Machine // General Machines
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Day 1 - Sunday Recovery (Yoga)
Monday
Day 2 - Glute/Hamstring Focused Leg Day

A

Warm Up: 5 Min Cardio

1 x 5:00

B

Warm Up: World's Greatest Stretch

1 x 10

C1

Warm Up: Banded Clamshells

2 x 12

C2

Warm Up: Banded Glute Bridge

2 x 12

D

Barbell Deficit Reverse Lunges

3 x 10

E1

KAS Hip Thrusts into 10 sec Iso-Hold

3 x 10

E2

Sidelying Hip Abduction on Bench

3 x 15

F1

Prone Hamstring Curls

3 x 10

F2

Single Leg DB RDLs

3 x 10

G

Core Finisher: Hanging Running Man

1 x 1:00

Tuesday
Day 3 - Back & Biceps Focused Upper Body

A

Purchase program to see details about session.

Wednesday
Day 4 - Quad/Glute Focused Leg Day

A

Purchase program to see details about session.

Thursday
Day 5 - Chest/Shoulders/Tri Focused Upper Body

A

Purchase program to see details about session.

Friday
Day 6 - Glute/Hamstring Focused Leg Day

A

Purchase program to see details about session.

Saturday
Day 7 - Saturday Recovery (Cardio + Core)

A

Purchase program to see details about session.

Coach
coach-avatar 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.

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Let me help you create your own transformation!

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!

Get Bootyeus Maximus
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FAQs
What if I can’t commit to all 5 days of lifting per week?
That’s totally fine! Something is ALWAYS better than nothing and I’m happy to work with you to find an effective routine to accommodate your schedule.
I’ve never lifted before, can I still do this program?
Yes! It doesn’t matter if you’ve been weight training for years or have never stepped foot in the gym, I’m happy to meet you where you’re at & help you create your own transformation. Every single exercise programmed has detailed form videos and cues so anyone can learn or improve their technique.
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When you join a team you’re getting more than programming, you’re joining an online community.

Bootyeus Maximus
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Bootyeus Maximus
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Bootyeus Maximus
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Bootyeus Maximus