Build-A-Booty Part 3

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In this workout I have included several of my favorite exercises along with plyometric exercises at the end.  These will all help build up your glutes and improve athletic performance.  Plyometric training recruits fast twitch muscle fibers which means building stronger glutes and burning more body fat.

Warm up for 5-10 minutes.

Sumo Deadlift– keep your chest lifted.  A modification is to hold one dumbbell with both hands to perform this movement.

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Skaters- you can modify this by not using a kettle bell.  Advanced option is to superset the sumo squat with skaters.

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Cable squats– begin this exercise by stepping back far enough to feel resistance with the bar.

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Leg press jumps– set the weight low enough to propel off the platform and complete the suggested number of jumps.  If you don’t have a machine like this, perform squat jumps on the floor and hold a 5 or 8 lb dumbbell in each hand.  Advanced option is to superset this with the cable squats.

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Pullthroughs- step forward to where you feel tension on the rope.  When you stand, squeeze the glutes.

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Reverse Abduction- we are putting a spin on this machine.  Hinge forward slightly at the hips.  Push out and pause for 1-2 seconds.  Advanced option is to superset this exercise with the pullthroughs.

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10 min of plyometrics

I set up a circuit format and it was awesome!  You can see the video on instagram @ https://www.instagram.com/ndenisejustice/?hl=en

We spent 40 seconds at each station and we went for 4 rounds.  Pace yourself and do your best.  If you get through 1-2 rounds, that’s great.  Have fun and train with passion!

Here are the stations:

  1. Weighted broad jumps
  2. Step jump
  3. Weighted bosu jumps
  4. Medicine ball slams

 

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Best Exercise To Build Your Butt

  The one exercise you MUST always include in your leg/glute workout is the hip thrust & here is why:

  1. If you want to rock those jeans and fill them out nicely.  🔊FYI guys, women like a nice butt too, and experts say they have some demure subconscious thoughts associated with nice buns! 😋
  2. Increase your speed, power and enhance athletic performance.
  3. Perform better on your squats and deadlifts.

According to Bret Contreras, a Ph.D. candidate in sport science and the world’s foremost authority on glute training. “It’s going to give you more power when sprinting, cutting, twisting and rowing.”

💬It can be an embarrassing exercise to do, so I generally position a bench to where I have a wall in front of me;)

What you need to get started:

  • Large crossfit style plates which allow you to roll the bar right over the thighs to get into position.   
  • If you don’t have these available at your gym you have a couple of options.  1.) You can use smaller plates and sit on the bench with the barbell then wiggle into position.  2.)  You can have a partner lift the bar and gently place it over the hips for you.
  • A cushion or towel to wrap around the bar.
  • A Bench

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Here’s how you perform the hip thrust:

  1. Roll the barbell over your hips
  2. Position your upper back on the bench.
  3. Set up with a medium foot stance.
  4. With the barbell positioned in the hip crease, press through your heels, pause and squeeze your glutes at the top.
  5. Make sure you achieve full hip extension.  If you are unable to lock out the hips, then your weight is too heavy.

*I like to keep the weight low to ensure I achieve full range of motion with every rep.  I perform 4×10-12 reps.

Have a great day and workout!

2 Moves To A Tighter Butt

Building a tight and round butt involves not being afraid to get aggressive with your training.  The glutes are a large muscle that you must hit from every angle in order to create a shapely backside that can turn heads.

The most important things to remember when training your glutes is to get a strong squeeze on the muscle and to focus on pressing through the heels of your feet when you are performing any kind of pushing movements.

Amanda Latona, IFBB Bikini Pro and Fitness Model says,  “When doing any glute-focused exercise, like squats, take a wide step forward to take the weight away from your quads. Or, if you’re doing step-ups, add more elevation. Both adjustments will add more focus on the glutes specifically.”

My glute workout always includes plyometrics, some version of a squat and lunges and I end with a couple of focused isolation exercises to get a good burn.  The Reverse Hyperextension is an excellent way to close out your glute training.  If you don’t have access to the plate loaded reverse hyperextension then this is a great option that I recently discovered.

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You lay across the back extension and place a stability ball or 4-10lb medicine ball between your legs.  Lower the ball toward the floor then lift while squeezing the glutes.  I superset this exercise with walking pulse lunges.  It was amazing!

Superset:

Reverse hyperextension, weighted  3×15-20

Walking pulse lunges, 3×16 steps.  Pulse 2 times, come up and lunge pulse with the other leg.

*short vid on instagram @ ndenisejustice or click instagram icon on my website: http://www.totalbodyandmind.net