Diana Ruiz [email protected]

BOOTY @

HOME A DIANA RUIZ BOOTY CHALLENGE

Achieving Your Glute Goals Has Never Been So Simple Building great glutes requires two important paths: the progressive overload path and the mind-muscle connection path. To achieve this, We will start off your workouts with exercises that forces you to utilize your lower half while activating the core glute areas. Now is the time to build the glutes you have always envisioned for yourself, you're smiling now but just wait until you experience the  BURN! 

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1) SET THE GOAL The First part of this process is pretty obvious... set the goal. It is important that you continually give thought as to why you're doing what you are doing. it can be easy for us to lose track of why we are doing something and even easier to lose motivation. BY CONSTANTLY REMINDING YOURSELF THAT YOU ARE IN THE PROCESS OF BETTERING YOURSELF YOU ARE ENSURING THAT YOU SEE THIS PROCESS THROUGH AND ENJOY THE REWARDS AT THE END. 

2) BOOTY PLANNING SO WE HAVE THE GOAL. BUT HOW WILL WE EXECUTE? LUCKY FOR YOU, THAT'S THE PURPOSE OF THIS PROGRAM. OUR BEST COURSE OF ACTION WILL BE A REGIMEN OVER 6 WEEKS SPECIFICALLY TARGETING THE GLUTES THROUGH GLUTE ISOLATION EXERCISES AND CONSTANT TIME UNDER TENSION WORKOUTS. iT WILL IMPORTANT THAT YOU ALWAYS PAY ATTENTION TO THE MUSCLE YOU ARE TARGETING. tHIS IS KNOWN AS "MIND-MUSCLE CONNECTION" AND IT IS PERHAPS ONE OF THE MOST IMPORTANT TRAINING PRINCIPLES.

3) GET TO WORK THIS STEP IS PRETTY SELF-EXPLANITORY AS IT REQUIRES YOU TO SIMPLY FOLLOW THE PROGRAM AND WORK YOUR HARDEST! SO GET TO IT!

4) STICK TO IT BUT BEFORE YOUR BEGIN. DON'T FORGET WHY YOU STARTED AND DON'T FORGET YOUR GOALS. FEEL FREE TO COME BACK TO THESE INTRODUCTORY PAGES TO REMIND YOURSELF OF THE KEY CONCEPTS. NO MATTER WHAT, DO NOT GIVE UP. WORK HARD AND SEE THIS ONE THROUGH UNTIL THE END. THESE 6 WEEKS WILL BE CHALLENGING BUT WELL WORTH IT!

5) REACH THE GOAL WHEN EVERY SET AND REP IS FINISHED AND THE NEXT 6 WEEKS ARE UP, YOU WILL HAVE REACHED YOUR GOAL OF FULLER, STRONGER GLUTES. fROM THERE YOU CAN CONTINUALLY BUILD UPON THE FOUNDATION YOU BUILT. GLUTES YOU ARE PROUD OF! 

PROGRAM INTRO

THIS PROGRAM WILL LAST 8 WEEKS AND INCLUDES 3 GLUTE DAYS PER WEEK FOR A TOTAL OF 24 TOTAL GLUTE DAYS. FOR BEST RESULTS, SMALL WEIGHTS SUCH AS DUMBBELLS AS WELL AS BANDS ARE SUGGESTED AS THEY WILL ENCOURAGE BETTER RESULTS. HOWEVER, THEY ARE NOT A REQUIREMENT AS YOU CAN STILL MAKE GREAT PROGRESS WITHOUT THEM. THIS IS A HOME-BASED EXERCISE GUIDE MEANING YOUR EXERCISES CAN BE PERFORMED AT HOME. THIS IS ALSO A HIGH VOLUME PROGRAM. THIS MEANS IT WILL UTILIZE LOTS OF REPS AND SETS (4 SETS OF 10). THIS VOLUME WILL ENCOURAGE YOU TO GROW AND SCULPT YOUR GLUTES.

Nutrition Information 

WEEK 1 EXERCISE

MONDAY FIRE HYDRANTS HIGH KICK BACKS LAYING SIDE KICKS KNEELING GOOD MORNINGS FROG HIP THRUST

WEDNESDAY

SINGLE LEG HIP THRUST PULSE SQUATS W/ SIDE KICKS DONKEY KICK BACKS HIP BRIDGE KICK BACKS

FRIDAY

PULSE LUNGES BULGARIAN SPLIT SQUATS HIP THRUST ABDUCTOR OPENINGS CLAMSHELLS

SETS

REPS

4 4 4 4 4

10 10 10 10 10

4 4 4 4 4

10 10 10 10 10

4 4 4 4 4

10 10 10 10 10

IMAGES WEEK 1

Wednesday

Friday

WEEK 2 EXERCISE

SETS

REPS

4 4 4 4 4

10 10 10 10 10

4 4 4 4 4

10 10 10 10 10

4 4 4 4 4

10 10 10 10 10

MONDAY LEG LIFTS CROSS OVER KICK BACKS FROG HIP THRUSTS SIDE TO SIDE WALKS SINGLE LEG HIP ABDUCTORS

WEDNESDAY CURTSY LUNGE PLANK STEP OUTS LUNGE WITH KICKBACKS HIP BRIDGE LAYING BACK KICKS

FRIDAY SIDE KICKS LUNGE TO KICK SIDE SQUATS ABDUCTOR OPENINGS KICKBACKS

IMAGES WEEK 2

Wednesday

IMAGES WEEK 2

Friday

WEEK 3 EXERCISE

SETS

REPS

4 4 4 4 4

10 10 10 10 10

4 4 4 4 4

10 10 10 10 10

4 4 4

10 10 10

4 4

10 10

MONDAY SUMO SQUATS SINGLE LEG DEADLIFTS ABDUCTOR SQUAT FIRE HYDRANTS FROG KICKS

WEDNESDAY SINGLE LEG HIP THRUST DONKEY KICKS FIRE HYDRANTS CROSS OVER KICKBACKS JUMP SQUATS

FRIDAY HIP ROTATIONS SINGLE LEG HYPERTENSIONS GLUTE BRIDGE (ALTERNATE LEG)

Standing Hip Adductor Sumo Deadlifts

IMAGES WEEK 3

Wednesday

IMAGES WEEK 3

Friday

WEEK 4 EXERCISE

SETS

REPS

ABDUCTOR OPENINGS (ON YOUR BACK)

4

10

SQUAT TO KICK BACKS FROG PUMPS DONKEY KICKBACKS BULGARIAN SPLIT SQUATS

4 4 4 4

10 10 10 10

4 4 4 4 4

10 10 10 10 10

4 4 4 4 4

10 10 10 10 10

MONDAY

WEDNESDAY LUNGE TO KICK BACK HIP THRUST CROSS OVER KICKS ELEVATED CLAMSHELLS SEATED ABDUCTOR OPENINGS

FRIDAY LAYING SIDE KICKS HIGH KICKS CURTSEY LUNGES FROG RAISES PULSE LUNGES

IMAGES WEEK 4

Wednesday

IMAGES WEEK 4

Friday

WEEK 5 EXERCISE

SETS

REPS

4 4 4 4 4

10 10 10 10 10

4 4 4 4 4

10 10 10 10 10

4 4 4 4 4

10 10 10 10 10

MONDAY SUMO HIP THRUST SINGLE LEG HIP THRUST SUPER MANS LAYING SIDE KICKS DONKEY KICKBACKS

WEDNESDAY SINGLE LEG DEADLIFTS BULGARIAN SPLIT SQUAT FIRE HYDRANTS HYPERTENSIONS KICK BACKS

FRIDAY SUMO DEADLIFTS LUNGE TO KICK BACK FROG PUMPS HIGH KICK BACKS KNEELING GOODMORNINGS

IMAGES WEEK 5

Wednesday

IMAGES WEEK 5

Friday

WEEK 6 EXERCISE

SETS

REPS

4 4 4 4 4

10 10 10 10 10

4 4 4 4 4

10 10 10 10 10

4 4 4 4 4

10 10 10 10 10

MONDAY BACK OPENINGS CLAMSHELLS SIDE LUNGES SIDE LAYING KICKS SUMO DEADLIFTS

WEDNESDAY SIDE TO SIDE WALKS STANDING SIDE KICKS FROG HYPERTENSIONS SQUAT TO KICKBACK HIP THRUST ABDUCTOR

FRIDAY DONKEY KICK BACKS SINGLE LEG HYPERTENSION CROSSOVER KICKBACK BACK & FORTH LUNGE ANKLE OPENINGS

IMAGES WEEK 6

Wednesday

IMAGES WEEK 6

Friday

WEEK 7 EXERCISE

SETS

REPS

4 4 4 4 4

10 10 10 10 10

4 4 4 4 4

10 10 10 10 10

4 4 4 4 4

10 10 10 10 10

MONDAY HIP ROTATIONS FIRE HYRDRANTS CROSS LEG KICK BACK ABDUCTIONS HIP THRUST

WEDNESDAY PULSE SQUATS CURTSEY LUNGE LAYING LEG SIDE KICK SINGLE LEG HIP THRUST FROG HIP THRUST

FRIDAY FIRE DONKEY KICKBACKS KICK HIGHS STANDING KICKBACKS SUMO SQUATS LEG LIFTS

IMAGES WEEK 7

Wednesday

IMAGES WEEK 7

Friday

WEEK 8 EXERCISE

SETS

REPS

4 4 4 4 4

10 10 10 10 10

4 4 4 4 4

10 10 10 10 10

4 4 4 4 4

10 10 10 10 10

MONDAY SQUAT TO SIDE KICKS SINGLE LEG HIP BRIDGE HYPERTENSIONS STANDING ABDUCTORS LYING CROSSOVER KICK

WEDNESDAY PLANK LEG OPENINGS SUMO HIP THRUST FROG HYPERTENSIONS LUNGE TO KICK KICKBACKS

FRIDAY KNEELING GOODMORNINGS HIP THRUST SINGLE LEG LIFTS ABDUCTOR OPENINGS SINLGE LEG DEADLIFTS

IMAGES WEEK 8

Wednesday

IMAGES WEEK 8

Friday