Booty-ful Beginnings Workout A: Weeks 1-4 Training Log Name: _ Weight: a Weight Weight Weight Bodyweight glute bridge cranial Reps Reps Reps ry Weight Weight Weight One arm dumbbell row S ects, 8-12 reps (each) Reps Reps Reps = Weight Weight Weight Bodyweight box squat cee roo Reps Reps Reps = Weight Weight Weight Barbell bench press ocala ood Reps Reps Reps Weight Weight Weight Dumbbell Romanian deadlift 3 sets, 10-20 reps Reps Reps Reps Weight Side lying abduction 1 set, 15-30 reps (each) Reps Seconds Front plank 1 set, 20-120 seconds Seconds Side plank from knees 1 set, 20-60 seconds Notes: Note: Perform one set of Al then immediately follow it with one set of A2. Rest 30-90 seconds, and repeat until all sets are completed. Do the same for BI and B2, Chapter 10: STRONG CURVES TWELVE-WEEK BOOTY-FUL BEGINNINGS PROGRAM FOR BEGINNERSName: ea Set ES Ean At: Weight Weight Weight Bodyweight foot elevated single-leg glute bridge 3 sets, 10-20 reps Reps Reps Reps SS Weight Weight Weight Front lat pulldown S sete, 612 reps (each) Reps Reps Reps os Reps left Reps left Reps left Bodyweight step up ato ote ea) Reps right Reps right Reps right = Weigint Weight Weight Dumbbell military press cal oe Reps Reps Reps Weight Weight Weight Bodyweight 45-degree back ext. B sets, 10-20 reps, Reps Reps Reps Reps left Side lying clam 1 set, 15-30 reps (each) Reps right, Reps Crunch 1 set, 15-80 reps. Reps left Side crunch 4 set, 15-80 (each) Reps right, Notes: Note: Perform one set of Al, and immediately follow it with one set of A2. Rest 30-90 seconds, and repeat until all sets are completed. Do the same for BI and B2Name:_ a Weight Weight Weight Glute march ecamens Reps Reps Reps ry Weight Weight Weight Seated row cee Reps Reps Reps OE Reps left Reps left Reps lett Bodyweight parallel squat cee rors Reps right Reps right Reps right = Weight Weight Weight Dumbbell incline press ocala ood Reps Reps Reps Weight Weight Weight Bodyweight single-leg RDL 8 sets, 10-20 reps (each side) Reps Reps Reps Reps left X-band walk (light tension) 1 set, 10-20 steps (each side) Reps right Reps RKC plank 1 set, 10-30 sec Reps lett Rope horizontal chop 1 set, 10 reps (each side) Reps right Notes: Note: Perform one set of Al, and immediately follow it with one set of A2. Rest 30-90 seconds, and repeat until all sets are completed, Do the same for BI and B2, Chapter 10: STRONG CURVES TWELVE-WEEK BOOTY-FUL BEGINNINGS PROGRAM FOR BEGINNERSEa Set1 Set 2 fp a Weight Weight Weight Bodyweight hip thrust 3 sets, 10-20 reps. eps ops ops on Weight Weight Weight Standing single-arm cable row cacti Reps Reps Reps oH Weight Weight Weight Goblet squat cemaacels on Reps Reps Reps = Weight Weight Weight Barbell bench press a leo Reps Reps Reps Weight Weight Weight Barbell Romanian deadlift 3 sets, 10-20 reps Reps Reps Reps Reps left Side lying abduction ‘1 set, 15-30 reps (each) Reps right Seconds Feet elevated plank 1 set, 20-60 seconds Side plank 1 set, 20-60 seconds (each) Seconds left Seconds right Note: Perform one set of Al, and immediately follow it with one set of A2. Rest 30-90 seconds, and repeat until all sets are completed. Do the same for BI and B2Name:_ At: Weight Weight Weight Bodyweight single-leg glute bridge 3 sets, 10-20 reps (each) Reps Reps Reps ry Weight Weight Weight Negative chin-up Sete, S reps Reps Reps Reps OE Weight Weight Weight Bodyweight walking lunge 3 sets, 20-40 total steps Reps Reps Reps bo: Weight Weight Weight Dumbbell military press ee eee Reps Reps Reps Bodyweight reverse Weight Weight Weight hyperextension 3 sets, 10-20 reps Reps Reps Reps Reps lett Side lying clam ‘1 set, 15-30 reps (each) Reps right Reps ‘Swiss ball crunch 4 set, 15-30 reps Reps lett Swiss ball side crunch 1 set, 15-80 reps (each) Reps right Notes: Note: Perform one set of Al, and immediately follow it with one set of A2. Rest 30-90 seconds, and repeat until all sets are completed, Do the same for BI and B2, Chapter 10: STRONG CURVES TWELVE-WEEK BOOTY-FUL BEGINNINGS PROGRAM FOR BEGINNERSPera aiken er eiee meat nice) Name: Weight: Eo a eT Set 3 At: Weight Weight Weight Bodyweight hip thrust (pause rep method) 3 sets, 10-20 reps (8 sec pause at top) | Reps Reps. Reps ry Weight Weight Weight Modified inverted row 3 sets, 8-12 reps. Reps Reps Reps Bi Weight Weight Weight Goblet squat ae ee Reps Reps Reps Bo: Weight Weight Weight Close grip barbell bench press es alot Reps Reps Reps Weight Weight Weight Russian kettlebell swing 3 sets, 10-20 reps Reps Reps Reps Reps left X-band walk (moderate tension) ‘1 set, 15-30 reps (each) Reps right ‘Seconds Straight-leg sit-up 1 set, 15-30 reps Seconds left Band rotary hold 1 set, 10-20 seconds (each) Seconds right Note: Perform one set of Al, and immediately follow it with one set of A2. Rest 30-90 seconds, and repeat until all sets are completed. Do the same for BI and B2 LoPuen) Name: _ Weight: a: Weight Weight Weight Barbell hip thrust adnan Reps. Reps. Reps a: Weight Weight Weight Dumbbell bent over row ecaadicaeia Reps Reps Reps Bt Weight Weight Weight Barbell box squat ate Se Reps Reps Reps bo: Weight Weight Weight Push-up este ICS Reps Reps Reps Weight Weight Weight Barbell American deadlift 3 sets, 10-20 reps Reps Reps Reps Reps lett Side lying abduction ‘1 set, 15-30 reps (each) Reps right Reps Dumbbell Swiss ball crunch 4 set, 15-30 reps Half-kneeling cable anti-rotation | f°? !** press 4 set, 10-15 reps (each) ss right Notes: Note: Perform one set of Al, and immediately follow it with one set of A2. Rest 30-90 seconds, and repeat until all sets are completed, Do the same for BI and B2, Chapter 10: STRONG CURVES TWELVE-WEEK BOOTY-FUL BEGINNINGS PROGRAM FOR BEGINNERSLTT} Name: oo sett a as a Weight Weight Weight Bodyweight single-leg hip thrust 3 sets, 10-20 reps (each) ops ops ops aa: Weight Weight Weight Chin-up (band assisted) Sects, 15 reps Reps Reps Reps Bi Weight Weight Weight Bodyweight Bulgarian split squat 3 sets, 10-20 reps (each) hens hops eps Bo: Weight Weight Weight Barbell military press a ln Reps Reps Reps Weight Weight Weight Good morning 3 sets, 10-20 reps Reps Reps Reps Reps left X-band walk ‘1 set, 15-30 reps (each) Reps right Reps Feet elevated plank 1 set, 60-120 sec Reps left Dumbbell side bend 1 set, 15-80 reps (each) Reps right Note: Perform one set of Al, and immediately follow it with one set of A2. Rest 30-90 seconds, and repeat until all sets are completed. Do the same for BI and B2 4037 aaName:_ At: Weight Weight Weight Barbell hip thrust (pause rep method) 3 sets, 8-15 reps (@ sec pause at top) | Reps Reps Reps a: Weight Weight Weight Dumbbell chest supported row cee Reps Reps Reps Bt Weight Weight Weight Barbell parallel squat 3 sets, 10-20 reps. Reps Reps Reps = Weight Weight Weight Barbell incline press ocala ood Reps Reps Reps Weight Weight Weight Bodyweight back extension 3 sets, 10-30 reps Reps Reps Reps Reps left Side lying clam 1 set, 15-30 reps (each) Reps right Reps Hanging leg raise 1 set, 10-20 reps, Reps lett Rope horizontal chop 1 set, 10-45 reps (each) Reps right Notes: Note: Perform one set of Al, and immediately follow it with one set of A2. Rest 30-90 seconds and repeat until all sets are completed, Do the same for BI and B2, Chapter 10: STRONG CURVES TWELVE-WEEK BOOTY-FUL BEGINNINGS PROGRAM FOR BEGINNERSName:_ _ Weight Weight Weight Barbell glute bridge ecmamanead Reps Reps Reps ry Weight Weight Weight One-arm dumbbell row Sects, 8 (each) Reps Reps Reps OE Weight Weight Weight Barbell box squat cee ooer Reps Reps Reps = Weight Weight Weight Dumbbell incline bench press ore Reps Reps Reps Weight Weight Weight Barbell American deadlift 3 sets, 5 reps Reps Reps Reps Weight Cable standing abduction 1 set, 20 reps (each) Reps Seconds RKC plank 1 set, 60 seconds Seconds Side plank 1 set, 60 seconds Notes: Note: Perform one set of Al, and immediately follow it with one set of A2. Rest 30-90 seconds and repeat until all sets are completed, Do the same for BI and B2, Chapter 11: STRONG CURVES TWELVE-WEEK GLUTEAL GODDESS PROGRAM FOR ADVANCED LIFTERSGluteal Goddess Advanced Workout B: Weeks Name: fie Weight: a ooo Set Ee aH At: Weight Weight Weight Bodyweight shoulder elevated single-leg hip thrust 3 sets, 8-20 reps (each) Reps Reps Reps a: Weight Weight Weight Chin-up 3 sets, 5 rey a Reps Reps Reps Bt Rops left Rops left Reps left Dumbbell high step up. Soa uC ee aoee Reps right Reps right Reps right be: Weight Weight Weight Barbell military press cisaian eTocs) Reps Reps Reps Prisoner single-leg 45 back Went Weight extension 2 sets, 12 reps (each) Reps eps Reps left Banded seat abduction 1 set, 20 reps Reps right Seconds Straight-leg sit-up 1 set, 20 reps Seconds 45-degree side bend 1 set, 20 reps (each) Notes: Note: Perform one set of Al, and immediately follow it with one set of A2. Rest 30-90 seconds and repeat until all sets are completed. Do the same for BI and B2Name:_ a: Weight Weight Weight Barbell American hip thrust cmnaadniad Reps Reps. Reps a: Weight Weight Weight Standing single-arm cable row 3 sets, Breps each side ene ene spe Bt Weight Weight Weight Goblet full squat este or Reps Reps Reps bo: Weight Weight Weight Single-arm dumbbell bench press este eee) Reps Reps Reps Weight Weight Weight 3 sets, 8-12 reps Reps Reps Reps Weight Side lying hip raise 1 set, 10 reps (each) Reps Seconds Turkish get up 1 set, 5 reps (each) Half-kneeling cable anti-rotation | S°°°"¢> press 4 set, 8-12 reps (each) Notes: Note: Perform one set of Al, and immediately follow it with one set of A2. Rest 30-90 seconds and repeat until all sets are completed, Do the same for BI and B2, Chapter 11: STRONG CURVES TWELVE-WEEK GLUTEAL GODDESS PROGRAM FOR ADVANCED LIFTERSName: oo Weight: _— ea Set1 fn pan rH Weight Weight Weight Barbell hip thrust Sceaeaesicta Reps Reps Reps SS Weight Weight Weight Seated row ceases Reps Reps Reps os Reps left Reps left Reps left Barbell full squat coo ee Reps right Reps right Reps right = Weigint Weight Weight Barbell bench press aro Reps Reps Reps Weight Weight Weight Barbell good morning S sets, 8-12 reps Reps Reps Reps Weight Band standing abduction 1 set, 10-80 reps (each) Reps Reps ‘Ab wheel rollout from knees 1 set,8-20 reps Reps Dumbbell side bend 1 set, 10-20 reps Notes: Note: Perform one set of Al, and immediately follow it with one set of A2. Rest 30-90 seconds and repeat until all sets are completed. Do the same for BI and B2iteal Goddess Advanced Workout B: Weeks 5-8 Training Log Name:_ Weight: At: Weight Weight Weight Bodyweight single-leg hip thrust (shoulder and foot elevated) 3 sets, 8-20 reps (each) Reps Reps Reps ry Weight Weight Weight Bodyweight neutral grip pull-up eeaaieias Reps Reps Reps OE Weight Weight Weight Dumbbell walking lunge 3 sets, 10 steps (20 total steps) Reps Reps Reps = Weight Weight Weight Barbell push press oor Reps Reps Reps Weight Weight Dumbbell back extension 2 sets, 20 reps Reps Reps Weight Banded seat abduction 1 set, 10-30 reps Reps Reps Hanging leg raise 1 set, 8-20 reps Reps Landmine 1 set, 8-12 reps Notes: Note: Perform one set of Al, and immediately follow it with one set of A2. Rest 30-90 seconds and repeat until all sets are completed, Do the same for BI and B2, Chapter 11: STRONG CURVES TWELVE-WEEK GLUTEAL GODDESS PROGRAM FOR ADVANCED LIFTERSName: oo Weight: _— ea Set1 fn pan At: Weight Weight Weight Barbell hip thrust (isohold method) 3 sets, 30-60 sec Reps Reps Reps SS Weight Weight Weight D-handle lat pulldown ceases Reps Reps Reps os Reps left Reps left Reps left Skater squat Soa ere eae Reps right Reps right Reps right = Weigint Weight Weight Narrow base push-up calor Reps Reps Reps Weight Weight Weight Barbell single-leg RDL 8 sets, 8-12 reps (each) Reps Reps Reps Weight Side lying hip raise 1 set, 10-80 reps (each) Reps Reps Straight-leg sit-up 1 set, 10-20 reps Reps 45-dgree side bend 1 set, 10-20 reps (each) Notes: Note: Perform one set of Al, and immediately follow it with one set of A2. Rest 30-90 seconds and repeat until all sets are completed. Do the same for BI and B2Name:_ At: Weight Weight Weight Barbell hip thrust (rest/pause method) 3 sets, 6 reps, 1 rep, 1 rep, 1 rep Reps Reps. Reps a: Weight Weight Weight Bodyweight inverted row Sects 612 rape Reps Reps Reps Bt Weight Weight Weight Barbell Zercher squat 3 sets, 5-10 reps Reps Reps Reps 2: Weight Weight Weight Feet elevated push-up ao Reps Reps Reps Weight Weight Weight Barbell sumo deadlift 3 sets, 6-12 reps Reps Reps Reps Weight X-band walk (heavy tension) 1 set, 20 reps (each) Reps Reps Dumbbell Swiss ball crunch 1 set, 20 reps Seconds Band rotary hold 1 set, 15 seconds (each) Notes: Note: Perform one set of Al, and immediately follow it with one set of A2. Rest 30-90 seconds and repeat until all sets are completed, Do the same for BI and B2, Chapter 11: STRONG CURVES TWELVE-WEEK GLUTEAL GODDESS PROGRAM FOR ADVANCED LIFTERSGluteal Goddess Advanced Workout B: We: Name: oo o ea Set1 fn pan At: Weight Weight Weight Barbell hip thrust (constant tension method) 8 sets, 2-30 reps (non-stop) Reps Reps Reps SS Weight Weight Weight Weighted parallel pull-up ee alieaan Reps Reps Reps os Reps left Reps left Reps left Dumbbell Bulgarian split squat ae ore eae Reps right Reps right Reps right = Weigint Weight Weight Barbell incline press or al cod Reps Reps Reps Weight Weight Gliding leg curls 2 sets, 6-15 reps Reps Reps Weight Banded hip rotation 1 set, 8-15 reps (each) Reps Reps Body saw 1 set, 815 reps Reps Half-kneeling cable anti-rotation press 1 set, 8-12 reps (each) Notes: Note: Perform one set of Al, and immediately follow it with one set of A2. Rest 30-90 seconds and repeat until all sets are completed. Do the same for BI and B2Name:_ at Weight Weight Weight ‘American hip thrust een ace Reps Reps. Reps a: Weight Weight Weight Dumbbell chest supported row ered Reps Reps Reps Bt: Weight Weight Weight Dumbbell step up/reverse lunge combo 3 sets, 8-15 reps (each) Reps Reps Reps Ba: Weight Weight Weight Single-arm dumbbell military press 3 sets, 8-12 reps (each) Reps Reps Reps Prisoner single-leg back Weight Weight Weight extension 5 set, 8-15 rps each) eos eos evs Weight Side lying hip raise 1 set, 1-30 reps (each) Reps Reps Hanging leg raise 4 set, 8-20 reps Reps Landmine 1 set, 8-12 reps (each) Notes: Note: Perform one set of Al, and immediately follow it with one set of A2. Rest 30-90 seconds and repeat until all sets are completed, Do the same for BI and B2, Chapter 11: STRONG CURVES TWELVE-WEEK GLUTEAL GODDESS PROGRAM FOR ADVANCED LIFTERSNami face Weight: [a Ea Set1 Set 2 fn aE Weight Weight Weight Bodyweight glute bridge ee ee Reps Reps Reps Aa: Weight Weight Weight Bodyweight modified inverted row 3 sets, 8-12 reps Reps Reps Reps = Reps left Reps lett Reps left Bodyweight box squat ce oe Reps right Reps right Reps right Ba: Weight Weight Weight Bodyweight torso-inclined push-up 3 sets, 8-12 reps Reps Reps Reps Weight Weight Weight Bodyweight hip hinge with dowel 3 sets, 10-20 reps Reps Reps Reps Reps left Side lying abduction 1 set, 10-30 reps (each) Reps right Seconds Front plank 1 set, 30-120 seconds Seconds left Side plank from knees 1 set, 20-60 sec (each) Seconds right Note: Perform one set of Al, and immediately follow it with one set of A2. Rest 30-90 seconds and repeat until all sets are completed. Do the same for BI and B2Best Butt Bodyweight/At Home Workout B: Week 1-4 Trai Name: ee Dat _ Weight: - eo sett Set2 set3 At: Weight Weight Weight Bodyweight foot elevated single- leg glute bridge 3 sets, 10-20 reps (each) Reps Reps Reps aa: Weight Weight Weight Bodyweight chin-up (negative) ee ec Reps Reps Reps Br Reps left Reps lett Reps lett Bodyweight step up eat 2a ie (eactl Reps right Reps right Reps right bo: Weight Weight Weight Bodyweight knee push-up eaters Reps Reps Reps Bodyweight Swiss ball 45-degree | “2” Weight Weight back extension ae Reps Reps Reps Reps left Side lying clam 1 set, 20-30 reps (each) Reps right Reps Crunch 1 set, 20-30 reps Reps let Side crunch + set, 20-30 reps each) Reps right Notes: Note: Perform one set of Al, and immediately follow it with one set of A2. Rest 30-90 seconds and repeat until all sets are completed, Do the same for BI and B2, Chapter 12: TWELVE-WEEK BEST BUTT BODYWEIGHT PROGRAM (AT-HOME)Best Butt Bodyweight/At Home Workout C: Week 1-4 Trai Nami face Weight: [a Ea Set1 Set 2 fn At: Weight Weight Weight Glute march (alternate legs in marching fashion) 3 sets, 90-60 sec Reps Reps Reps ry Weight Weight Weight Bodyweight inverted row Sects, 812 reps Reps Reps Reps = Reps left Reps lett Reps left Bodyweight box squat ce oe Reps right Reps right Reps right = Weight Weight Weight Bodyweight negative push-up a Reps Reps Reps Weight Weight Weight Bodyweight hip hinge with dowel 3 sets, 10-20 reps Reps Reps Reps Reps left Side lying abduction 1 set, 10-30 reps (each) Reps right Reps Straight-leg sit-up 1 set, 15-30 reps Reps left ‘Swiss ball side crunch 1 set, 15-30 reps (each) Reps right Note: Perform one set of Al, and immediately follow it with one set of A2. Rest 30-90 seconds and repeat until all sets are completed. Do the same for BI and B2Best Butt Bodyweight/At Home Workout A: Week 5-8 Trai Name: Plauen Date a Weight: - ea Set1 fn ean _ Weight Weight Weight Bodyweight hip thrust oe Reps Reps Reps Az: Weight Weight Weight Bodyweight inverted row (less torso angle) 3 sets, 8-12 reps Reps Reps Reps a Reps left Reps left Reps left Bodyweight full squat oe Reps right Reps right Reps right = Weight Weight Weight Bodyweight push-up 3 sets, 1 rep (strict singles) Reps Reps Reps Weight Weight Weight Bodyweight single-leg RDL 3 sets, 10-20 reps (each) Reps Reps Reps Reps left Side lying abduction 1 set, 20-30 reps (each) Reps right Seconds RKC plank 1 set, 20-60 seconds Seconds left Side plank 1 set, 20-60 sec (each) Seconds right Notes: Note: Perform one set of Al, and immediately follow it with one set of A2. Rest 30-90 seconds and repeat until all sets are completed, Do the same for BI and B2, Chapter 12: TWELVE-WEEK BEST BUTT BODYWEIGHT PROGRAM (AT-HOME)Nam Ea Set1 Set 2 fn At: Weight Weight Weight Bodyweight single-leg glute bridge 3 sets, 10-20 reps (each) Reps Reps Reps Aa: Weight Weight Weight Bodyweight chin-up (single rep) 3 sets, 1 rep Reps Reps Reps = Reps left Reps lett Reps left Bodyweight walk lunge 3 sets, 10-20 reps (each) Reps right Reps right Reps right B2: Weight Weight Weight Bodyweight knee push-up with elbows tucked 3 sets, 6-20 reps Reps Reps Reps Bodyweight reverse hyp. Weight Weight Weight extension eee Reps. Reps Reps Reps lett Side lying clam 1 set, 10-30 reps (each) Reps right Reps ‘Swiss ball crunch 1 set, 15-30 reps Reps lett Swiss ball side crunch 4 set, 15-30 reps (each) Reps right Note: Perform one set of Al, and immediately follow it with one set of A2. Rest 30-90 seconds and repeat until all sets are completed. Do the same for BI and B2CPT er uta aio Ce eee melt ne Name: Plauen Date a Weight: - ea Set1 fn ean _ Weight Weight Weight Bodyweight hip thrust oe Reps Reps Reps Az: Weight Weight Weight Bodyweight inverted row (steep torso angle) 3 sets, 8-12 reps Reps Reps Reps a Reps left Reps left Reps left Bodyweight high step up sce ts ea) Reps right Reps right Reps right B2: Weight Weight Weight Bodyweight torso elevated push-up 3 sets, 8-12 reps Reps Reps Reps Weight Weight Weight Bodyweight back extension 3 sets, 20-30 reps, Reps Reps Reps Reps left Side lying hip raise 1 set, 10-20 reps (each) Reps right Reps Feet elevated plank 1 set, 60-120 sec Reps lett Swiss ball side crunch 4 set, 20 reps (each) Reps right Notes: Note: Perform one set of Al, and immediately follow it with one set of A2. Rest 30-90 seconds and repeat until all sets are completed, Do the same for BI and B2, Chapter 12: TWELVE-WEEK BEST BUTT BODYWEIGHT PROGRAM (AT-HOME)Ts CP eer ue ened Nam ee Weight: — Exercise set ey ey At: Weight Weight Weight Bodyweight shoulder elevated ingle-leg hip thrust 3 sets, 8-20 reps (each) Reps Reps Reps na: Weight Weight Weight Bodyweight chin-up re Reps Reps Reps BI: Reps ett Reps lett Reps left Bodyweight step up/ reverse lunge combo 3 sets, 10-15 reps (each) Reps right Reps right Reps right eo: Weight Weight Weight Bodyweight push-up este SIO be Reps Reps Reps Bodyweight Swiss ball back Weight Weight Weight extension 3 sets, 8-20 rops (each) Reps Reps Reps Quadruped double transverse | Reps lett abduction 1 set, 6 reps (each side, sow and controlled) Reps right Reps Prisoner Swiss ball crunch 1 set, 10-30 reps Seconds left Side plank with abduction 1 set, 20-60 sec (each) Seconds right Note: Perform one set of Al, and immediately follow it with one set of A2. Rest 30-90 seconds and repeat until all sets are completed. Do the same for BI and B2Best Butt Bodyweight/At Home Workout B: Week 9-12 Trai Name: ee Dat _ Weight: - eo sett Set2 set3 At: Weight Weight Weight Bodyweight shoulder and foot elevated single-leg hip thrust 3 sets, 6-20 reps (each) Reps Reps Reps a2: Weight Weight Weight Bodyweight feet elevated inverted row 3 sels, 6-12 reps Reps Reps Reps Br Reps left Reps lett Reps lett Bodyweight Bulgarian split squat i oat ea oes ca) Reps right Reps right Reps right Bz: Weight Weight Weight Bodyweight feet elevated pike push-up 3 sets, 6-20 reps Reps Reps Reps Weight Weight Bodyweight 2 sets, 10-20 reps Reps Reps Side double abduction Reps let 1 set, 1-6 reps {each, slow and controlled) eps right Reps RKC plank 1 set, 30-60 sec Seconds lett Feet elevated side plank with abduction 1 set, 20-60 secs (each) seconds vight Notes: Note: Perform one set of Al, and immediately follow it with one set of A2. Rest 30-90 seconds and repeat until all sets are completed, Do the same for BI and B2, Chapter 12: TWELVE-WEEK BEST BUTT BODYWEIGHT PROGRAM (AT-HOME)Nam a Weight: ee Exercise set ey ey At Weight Weight ‘Weight Bodyweight shoulder elevated ol a a single-leg hip thrust (pause reps) 3 sets of 515 reps (each side with 3 second pause at top) | Reps Reps Reps na: Weight Weight Weight Bodyweight pull-up ate cL SiC Tee Reps: Reps: Reps Bt Reps ett Reps lett Reps left Bodyweight high step up Sees aa) Reps right Reps right Reps right eo: Weight Weight Weight Bodyweight narrow base push-up nes ol SIS) Reps Reps Reps Weight Weight Weight Russian leg curls 3 sets of 3-5 reps Reps. Reps Reps Reps lett Side lying hip raise 1 set of 10-20 reps (each side) Reps right Reps Body saw 1 set of 10-15 rep Feot elevated side plank Seconds lett with abduction 1 set of 20-60 seconds each side) | oss ight Notes Note: Perform one set of Al, and immediately follow it with one set of A2. Rest 30-90 seconds and repeat until all sets are completed. Do the same for BI and B2Bodyweight hip thrust 3 sets, 20 reps Bodyweight full squat 3 sets, 20 reps Bodyweight back extension 3 sets, 20 reps Side lying clam 1 set, 30 reps (each side) Notes: ‘750 chaptor 13: TWELVE-WEEK GORGEOUS GLUTES PROGRAM (LOWER BODY ONLY)eee aera ner Name: ____ Date: _ Weight: Bodyweight single-leg glute bridge 8 sets, 20 reps (each side) Bodyweight walking lunge 3 sets, 10-20 reps (each side) Bodyweight reverse hyper extension 3 sets, 20 reps Side lying abduction ‘1 set of 30 reps (each side) Notes:Weight: Barbell glute bridge 3 sets, 10 reps Goblet full squat 3 sets, 10 reps Dumbbell Romanian deadlift 3 sets, 10 reps Cable hip rotation ‘1 set, 10 reps (each side) Notes: \ 752 chapter 13: TWELVE-WEEK GORGEOUS GLUTES PROGRAM (LOWER BODY ONLY)Name: Barbell hip thrust 3 sets, 8-12 reps Barbell front squat 3 sets, 8-12 reps 3 sets, 8-12 reps Band seated abduction 1 set of 30 reps Notes:Date:_ Bodyweight single-leg hip thrust 3 sets, 8-12 reps (each side) Bodyweight skater squat 3 sets, 8-12 reps (each side) Dumbbell single-leg Romanian deadlift 3 sets, 8-12 reps (each side) Cable standing abduction 1 set, $0 reps (each side) Notes: \754 chapter 13: TWELVE-WEEK GORGEOUS GLUTES PROGRAM (LOWER BODY ONLY)Name: ____ Date: _ Weight: Barbell glute bridge 3 sets, 10 reps Barbell Zercher squat 3 sets, 10 reps Dumbbell back extension 3 sets, 10 reps Side lying hip raise 1 set, 12 reps Notes:Barbell American hip thrust (constant tension method) 3 sets, 20 reps. Dumbbell deficit Bulgarian split squat 3 sets, 12 reps (each side) Barbell American deadlift 3 sets, 8 reps Half-kneeling anti-rotation press 1 set, 15 reps (each side) Notes: \ 756 chapter 13: TWELVE-WEEK GORGEOUS GLUTES PROGRAM (LOWER BODY ONLY)Name: Bodyweight shoulder and foot elevated single-leg hip thrust {pause rep method) 3 sets, 6 reps (3 second pause at top, each side) Barbell high box squat 3 sets, 6reps Single-leg 45-degree hyper extension 3 sets, 12 reps (each side) Cable hip rotation 1 set, 15 reps (each side) aT) ae _ Weight:Barbell hip thrust (rest pause method) 3 sets, 10 reps (6 reps, 1.1.1, and 1) Dumbbell high step up 3 sets, 8 reps (each side) Russian kettlebell swing 3 sets, 20 reps. Side lying hip raise 1 set, 15 reps (each side) Notes: \ 758 chapter 13: TWELVE-WEEK GORGEOUS GLUTES PROGRAM (LOWER BODY ONLY)