Build-A-Booty Part 2

Building a beautiful fit booty requires you to literally work your butt off, however, that doesn’t mean the process can’t be fun!  I love glute day!  Working out these large muscles challenges me to push my body, and I love that feeling!  I also enjoy the variety of exercises and methods you can use to train your glutes.

Working out with a friend that brings passion into her workouts helps keep it fun and challenging.  You see him or her hitting a certain number of reps, or practicing good form and it makes you want to push that much harder.

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practicing sassy poses with Sarah between sets;) LOL🍑🍑

My recommendations for the Build-A-Booty Challenge:

  1.  Train your glutes/legs twice a week.  For example, Monday and Thursday, just make sure to have enough days between to rest the muscle groups.  For another complete leg workout: https://healthyjustice.wordpress.com/2014/09/08/rockin-leg-routine/
  2. Warm up for 5 minutes with cardio and use the foam roller to stretch before starting.
  3. Practice the guides from Build-A-Booty Challenge Part 1:  https://healthyjustice.wordpress.com/2016/04/22/build-a-booty-challenge/

Here is a complete workout that Sarah and I did last week.

Hip Thrusts 4×12

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I like starting with this move to isolate and activate the glutes.  I wrap a pad around the barbell and use  large weights because it makes it easier to get into position.  A modification is to do a bridge on the floor.

Deep Squats 4×12

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My focus is on going deep and having a strong mind-body connection.  I choose a weight that allows me to get that depth while keeping good form.  A modification is to perform a squat on the smith machine.

Single Leg Press 4×8-10

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I don’t have to put any weight on the leg press for this exercise.  You can use the non-working leg to self spot if you need that little bit of help on the push up.

Superset the Single Leg Press with the Bulgarian Split Squat 4×10

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Make sure your working leg is positioned well enough in front so the knee tracks over the ankle.  Keep your chest lifted.  Think about pushing up through the heel so you will better activate your glutes.

Sumo Squat 3×15

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I like doing these between two benches to get more depth and recruit more glutes.

Superset Sumo Squat with Single Leg Deadlift

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I love heavy Stiff Leg Deadlifts more than anyone, but this exercise is challenging in a way that will wake up untapped muscle fibers.  Work your balance, core and different muscle fibers to get even the most stubborn glutes to grow.

A modification is to do this on the floor.  I stand slightly off center on top of the bosu ball.  

NOTE:  If you haven’t done single leg work, you’ve got to start working it into your training.  We all have one leg/side that is more dominant and stronger than the other.  Single leg exercises addresses those muscle imbalances and helps you gain even greater strength and power in your athletic lifts.

Enjoy your workout and make sure to stretch!💞

 

 

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