Tfk The+best+damn+glute+guide+editable

2020 TheFitnessKi, LLC. All rights reserved.

MEET YOUR COACH

Hey Babe! I am so happy you’re here! I’ve put a lot of heart into this program & I know you will love the workouts AND the results! For the next 8 weeks I will be coaching you along your booty building journey. This program is for anyone with any fitness goal (whether weight loss or weight gain) looking to grow their glutes, AND for those who already love their glutes, but want to eliminate cellulite & lift their booty. This program can be completed at home or at the gym. If you want to see huge booty gains I recommend using the gym for access to heavier weights. I have included modifications (“Home Mods”) for certain movements that require gym equipment, and have included “Home Hacks” for certain moves to make them more challenging while at home with lighter weights. In addition to your 8-week booty guide, I’ve also included other material that will help you along the way. Be sure to read through the entire program, stay on track with the workouts & nutrition, & ask for help if you need it. Should any questions arise, you can send a DM to my customer service Instagram page: @TheBestDamnTransformations Now, let’s get these gainz!

FREQUENTLY ASKED QUESTIONS CAN I GROW GLUTES WHILE AT HOME? Absolutely! You can definitely make some gains at home, but the key to muscle growth is progressive overload. Meaning: we have to continuously make our workouts more challenging so our muscles continue to get stronger and grow. Doing bodyweight movements will give you a solid foundation, but you will need resistance, whether from free weights or resistance bands, in order to see big gains. Light dumbbells and/or bands will be fine for a short period of time, but eventually you will need heavier weights.

HOW EXACTLY DOES MUSCLE GROWTH WORK? CAN I REALLY INCREASE THE SIZE OF MY GLUTES? Muscle Hypertrophy simply means to grow and increase the size of muscle fibers. We do this through strength training and by eating enough food. Both are very important for muscle growth & size. It is very important to keep increasing either the weights or intensity of your movements.

IF I ONLY WANT TO GROW MY GLUTES, DO I NEED TO TRAIN UPPER BODY TOO? YES! Training only one body part isn’t smart training. This booty guide is meant to be added to your already existing workout routine. I recommend 2 upper days in between glute days. I also recommend adding in certain lower body movements for calves, quads, and hamstrings as this guide focuses solely on glutes and hips.

FREQUENTLY ASKED QUESTIONS WILL THIS GUIDE MAKE MY GLUTES LOOK LIKE YOURS? Genetics rule all. Our DNA & bodies are all different, and won’t look exactly the same after completing this program. Will you make gains? Absolutely. Will your glutes be lifted, larger in size, free of cellulite with defined hips? Yes. (Assuming you’re consistent with the workouts, increasing your weights & meeting your calorie goal everyday). If you put in the work, you will see results. Guaranteed. If your goal is weight gain, I recommend incorporating upper body, abs, HIIT cardio workouts from my weight gain guide that you can purchase here. If your goal is weight loss I recommend incorporating upper body & cardio workouts from either of my two weight loss guides, “Slim Fit” (home-based) or “The Best Da*n Weight Loss Guide” (gym-based). You can find them here.

HOW FAST WILL I SEE RESULTS?

Consistency & discipline are the keys to seeing any kind of results. I suggest making a plan to hit all 3 glute workouts a week, in addition to your upper body, abs & cardio training. Training your entire body will help you gain muscle quicker and will make you stronger overall. 4 workouts a week is the standard for seeing results in a reasonable amount of time. Also keep in mind that gaining muscle mass does not happen over night. It’s taken me about 3-4 years to grow my glutes to where they are now through consistency. If your goal is weight gain try your best to always be in a caloric surplus. If you’re hitting every workout & increasing your weights and/or intensity of your workouts every week, but not seeing any changes or weight increases, you’re most likely not eating enough food. Be sure to meet your carb, protein & fat intake everyday. A great way to track your progress is by taking before and after photos. Before starting this guide take a front, side & back photo of yourself in a well-lit area, against a solid background if possible. Every 4 weeks snap new photos, and compare. (Even better if you’re wearing the same outfit). You’d be surprised by the progress we miss. (Don’t forget to send me your before & afters too, I would love to see your transformation!)

PROGRAM DETAILS This is a 8-week home & gym-based program designed to grow and define your glutes and hips. The 8 weeks will be broken down into 4 stages, increasing in intensity as the program continues. You’ll be training 3 days a week: • 3 Strength Days - 1 Heavy Load day, 1 Light Load day & 1 Medium Load day

EQUIPMENT NEEDED

• Dumbbells - The more weight you have the better. Heavier weights will bare the best results. Feel free to get creative & utilize water bottles, canned goods, book-bags, etc. in place of dumbbells. (Kettlebells can also be used for some movements) • Short Resistance Hip Bands: some movements can be done with bands if dumbbells aren’t available, & other movements can be intensified with the addition of bands. It’s best to have different levels of resistance so you can continue to get stronger & grow your muscles. • Barbell: If you have gym access feel free to use a barbell in place of dumbbells for movements such as, Hip Thrust, Glute Bridge, & Deadlifts.

APPS NEEDED • iMacro (iPhone) or YAZIO (Android)- for tracking macros/calories. You can use any tracking app you would like, but these are my favorite. You can simply enter in the macros you’re about to calculate in the settings of each app, instead of letting the apps calculate for you. It’ll be more accurate if you do them yourself. (I do not recommend MyFitnessPal because they tend to manipulate your macros throughout the day).

WHAT ABOUT NUTRITION? Because this is not a full body program and is meant to be done in addition to other training, I won’t go into much detail about nutrition. For even more nutrition help, meal ideas, recipes, & supplement recommendations I recommend investing in my weight gain program “The Best Da*n Weight Gain Guide” or my weight loss programs “The Best Da*n Weight Loss Guide” *(gymbased) or any of my Slim Fit programs [home-based]. For now, we’ll go over the basics that will help you along the way. Swipe!

EATING FOR BOOTY GAINZ As we spoke about earlier, in order to stimulate muscle growth we have to strength train & also make sure we’re eating enough food. Before we figure out how many calories and macros need everyday we have to first identify our body type which we’ll do shortly. (Macros is short for “macronutrients”. Our bodies 3 main energy sources: carbs, protein & fats. They are what make up for your total calories.) When trying to identify your body type, think about your your body type while growing up in middle/high school/ college. My body type is Ectomorph, because I’ve been “skinny” my whole life & I have a really fast metabolism making it really difficult for me to gain weight & KEEP it on.

If your goal is weight gain & you’re an ectomorph like me, calculate your calories to gain 1lb-2lbs a week (we’ll do this in a minute, hold tight). In order to gain healthy weight it is crucial that we eat enough food. Ectomorphs can’t afford to miss out on any meals because we need to stay in a caloric SURPLUS at all times. (Meaning we have to eat more calories than our bodies burn].

EATING FOR BOOTY GAINZ

CONTINUED

If you’re a mesomorph & your goal is weight loss, while still building a booty. You can calculate your calories to lose 1lb-2lbs/week, BUT you have to be sure to hit your protein goal everyday so your glute muscles have all that they need to grow as much as they can while you’re still working to lose body-fat. Know that you won’t see major glute growth due to you still eating in a caloric deficit, but you WILL see your booty get more plump, more lifted, cellulite erased & tightened thighs. When you reach your goal weight, you can recalculate your calories to “maintain” your weight, and focus on lifting heavier and eating a little more food to see even more gains. If you’re a mesomorph & your goal is weight gain, calculate your calories to gain 1lb-2lbs a week. With a mesomorphic body type, you’ll have to be sure to get in HIIT cardio & endurance cardio every week, plus eat healthy on a regular basis to achieve a “Slim Thick” figure.

If you’re an endomorph & your goal is weight loss, while still building a booty. You can calculate your calories to lose 1lb-2lbs/week, BUT you have to be sure to hit your protein goal everyday so your glute muscles have all that they need to grow as much as they can while you’re still working to lose body-fat. Know that you won’t see major glute growth due to you still eating in a caloric deficit, but you WILL see your booty get more plump, more lifted, cellulite erased & tightened thighs. When you reach your goal weight, you can recalculate your calories to “maintain” your weight, and focus on lifting heavier and eating a little more food to see even more gains.

BODY TYPES & CALCULATING CALORIES/MACROS There are 3 main body types: Ectomorphs, Mesomorph, & Endomorphs. Each body type responds differently to macros. Identify your body type, and use the recommended Macro breakdown for your body type. [For example, the macro breakdown for me, being an Ectomorph, is 50% Carbs, 30% Protein & 20% Fats. Meaning 50% of my calories will come from carbs, 30% will come from protein & 20% will come from fats.]

Ectomorphs: • Are naturally thin with skinny limbs • Have a high tolerance for carbs • Have a naturally fast metabolism making it difficult to gain weight (muscle or fat) • MACRO RATIO: 50% Carbs, 30% Protein, 20% Fat

Mesomorphs: • Are naturally muscular & athletic with wider shoulders; sometimes described as being “solid” • Not usually overweight or underweight • Gain muscle & fat fairly easily • MACRO RATIO: 40% Carbs, 30% Protein, 30% Fat

Endomorphs: • Are naturally broad & thick with a larger frame • Gains fat easily, making it difficult to lose weight • Less tolerance for carbs • MACRO RATIO: 25% Carbs, 40% Protein, 35% Fat

CALCULATE CALORIES & MACROS Click HERE for a quick & easy way to calculate your calories.

Fill out the quick form, click “Calculate” to be shown your calorie options. For weight gain, click “Show Info for Weight Gain”. You will be shown numbers for Mild Weight Loss/Gain, Weight Loss/Gain & Fast Weight Loss/Gain. Select whichever number that best fits your goal. Although, I do NOT recommend the “Fast Weight LOSS” option. If your goal is weight gain & you have a hard time consuming enough food, begin with your “Weight Gain” number. As your body adjusts to your high intensity of training & starts demanding more food, try to hit your “Fast Weight Gain” calorie number. [Type in your calorie number below]

MY DAILY CALORIES

Click HERE to calculate your Macros which will make up your daily

calorie number. Scroll down & click “Personalized Macronutrient Calculator”, then “Enter Daily Calories” (use the calorie number you calculated above & insert here). Go down to “Adjust Ratios” & move the slider to set your Carbs, Protein & Fat percentages using the above ratios for the body type that best fits you.

MY DAILY MACROS CARBS ___g PROTEIN____g FATS____g

MACRO CHEAT SHEET CLEAN CARBS • Whole Sprouted Bread [Food for Life Ezekiel Bread, Dave’s Killer Bread] • Whole-Grain Tortilla wraps • Whole Wheat Bun • Kodiak Cakes pancake mix & frozen waffles • Sweet potatoes/Red Potatoes/White potatoes • Jasmine Rice/Brown Rice • Whole-Wheat Pasta • Plain oatmeal • Quinoa • Corn • Squash • Plain, lightly salted rice cakes • Fruits: Berries [super low in carbs compared to other fruits], Watermelon, Cantaloupe, Peach • Lightly salted popcorn • Veggies [Green beans, kale, spinach, brussel sprouts, carrots, asparagus, red/ green/orange peppers]

CLEAN FATS • Fish [Salmon, Cod] • Avocado • Organic cheese • Whole Eggs [including yolk] • Nuts [Almonds, Peanuts, Pistachios] • Nut butters [Peanut butter/Almond Butter/Cashew butter] • Tahini • Seeds: Plain Sunflower seeds, Pumpkin seeds, Chia seeds, Flaxseeds • Hemp hearts • Hummus • Edamame • 100% Extra Virgin Olive Oil/ Hemp Oil/ Avocado Oil

PROTEIN • Meats: Chicken [breasts, skinless thighs], Turkey, Bison, Chicken breakfast sausage, Salmon, Tuna [look for “pole-and-line caught” tuna] • Full Fat Greek yogurt [not fat free or reduced fat] • VEGGIES/VEGANS: Seitan, Tofu, Beyond Meat “beef” crumbles & patties, Gardenburger • Black Beans • Red/Green Lentils • Whey Protein powder • Vegan Protein Powder

CONDIMENTS/SEASONINGS • Brown or Yellow Mustard • Tabasco/Sriracha hot sauce • 100% Raw Honey • Balsamic Vinaigrette [Stay away from Ranch, Caeser, Bleu Cheese, Honey Mustard as they are extremely high in sugar] • Himalayan Pink Salt/ Sea Salt • Cracked Pepper/ Cayenne Pepper • Turmeric • Onion Powder/ Garlic Powder • Cinnamon • Stevia • Liquid Aminos [Healthier alternative to Soy Sauce]

FLUIDS • Water [1 Gallon a day] • Green Tea/Ginger tea • 100% Tart Cherry Juice [for muscle recovery] • 100% Orange Juice


THE BEST D*MN GLUTE GUIDE: THE WORKOUTS

EQUIPMENT NEEDED DUMBBELLS

BARBELL

SEATED HIP ABDUCTION MACHINE

MINI HIP RESISTANCE BANDS

FLAT BENCH (or chair/couch)

TRAINING TIPS • Increase weights weekly. Your workouts will change every 2 weeks. Your goal is to increase your weights every single week. If you don’t have access to heaver weights, slow down the movements and/or complete an additional set. It is recommended that you complete this program at the gym so you have full access to more weights. • Track your weights. There will be space to type in your weights for each movement. By making note of the weights you use, you can ensure you’re actually getting stronger & can track your progress. It’ll also help you know where to begin each week. Look at the previous week’s weights for a movement, & start there. • Watch videos for every movement to view correct form. Simply CLICK the name of a movement & a video will pop up. Study my or Neko’s form & mimic. • Record form & upload to Facebook Group if you feel uncomfortable or feel as though you aren’t doing a movement correctly so I can critique. If you don’t have correct form, you could get injured and/or not receive the full benefit of the movement. • Mind-Muscle Connection is important. Don’t perform movements carelessly. Focus, contract and relax the muscles being worked. Take your time, don’t rush. • Pay attention to rest times. Stay within the allotted rest times. Do NOT rest TOO long or too little! • NEVER skip warm-ups. You’ve been given warmup to complete before beginning your workout, be sure to fully warm-up before starting your workout. Also, be sure to stretch after EVERY workout. • I recommend wearing flat-soled shoes for lower body workouts, such as Van’s or Converses, not running shoes. • TAKE BEFORE PICTURES before you start the program! (Front, Back, & Side views) Use self-timer or ask a friend to snap before and after pictures so you can see your gains after you complete the program! Then send them to me via email or Instagram! I would love to see your results!

TRAINING CALENDAR Your 8-week program will consist of a 3-day training split. Try your best to hit EVERY workout for BEST results! You don’t have to follow the calendar exactly, but make sure you’re doing the workouts in order and you have at least one day in btw. each workout. (I wrote in recommended upper body days for guidance).

STAGE 1

SUN

MON

TUES

WED

THURS

FRI

SAT

Rest

Workout A

[UPPER]

Workout B

[UPPER]

Workout C

Rest

Rest

Workout A

[UPPER]

Workout B

[UPPER]

Workout C

Rest

SUN

MON

TUES

WED

THURS

FRI

SAT

Rest

Workout A

[UPPER]

Workout B

[UPPER]

Workout C

Rest

Rest

Workout A

[UPPER]

Workout B

[UPPER]

Workout C

Rest

SUN

MON

TUES

WED

THURS

FRI

SAT

Rest

Workout A

[UPPER]

Workout B

[UPPER]

Workout C

Rest

Rest

Workout A

[UPPER]

Workout B

[UPPER]

Workout C

Rest

SUN

MON

TUES

WED

THURS

FRI

SAT

Rest

Workout A

[UPPER]

Workout B

[UPPER]

Workout C

Rest

Rest

Workout A

[UPPER]

Workout B

[UPPER]

Workout C

Rest

STAGE 2

STAGE 3

STAGE 4

STAGE 1 WEEKS 1-2 CLICK HERE FOR WARMUP Read description for Warm-up breakdown with sets & reps. Videos are in order.

LEGEND DB ECC SL RDL AMRAP AFAP A1/A2

DUMBBELL ECCENTRIC [SLOW PACE DURING STRETCH PORTION OF LIFT] SINGLE-LEG ROMANIAN DEADLIFT As Many Reps As Possible As Fast As Possible Indicates “Superset”. Complete moves back to back for 1 set, THEN rest, before completing another set

STAGE 1

WORKOUT A MOVEMENT

SETS WEEK 1

DB HIP THRUST [can be done with barbell] [Home Mod: Use couch in place of bench)

REAR-FOOT ELEVATED DB SPLIT SQUAT

4

A1) SEATED HIP ABDUCTION MACHINE

WEEK 2 WEEK 1

REST TIME 15 15 + 10s

60s _______

10/leg 60s

WEEK 2

12/leg

WEEK 1

15

WEEK 2

15

WEEK 1

15

3

_______ _______

_______

15 + 10s

WEEK 2

A2) BANDED QUADRUPED HIP EXTENSION

WEEK 1

15/side

WEEK 2

18/side

WEEK 1

30s/side

hold on last rep of every set

60s

_______

30s

3

40s/side

_______ _______

3

WEEK 2

_______ _______

60s

4

[Home Mod: Seated Banded Hip Abduction]

SIDE LUNGE PULSE

_______

hold on last rep of every set

4

DB SUMO RDL [Home Hack: Hold 2 DB’s instead of one if you only have light DB’s]

REPS

WEIGHTS USED

_______ _______

STAGE 1

WORKOUT B MOVEMENT

DOUBLE SQUAT PULSE + LEG LIFT

SETS

REPS WEEK 1

REST TIME 18 total

4

[Advanced: Hold heavy DB at chest]

60s WEEK 2

WEIGHTS USED

_______

20 total _______

A1) BANDED SINGLE LEG HIP THRUST

WEEK 1

12/leg

WEEK 2

15/leg

_______

4

60s

A2) DB GLUTE BRIDGE

DB REVERSE LUNGE + KNEE DRIVE

WEEK 1

20

WEEK 2

25+ hold for 10s on last rep

WEEK 1

12/leg

4

_______ _______ _______ _______

60s

3

WEEK 2

15/leg _______

SIDE LYING BAND ADBUCTION

WEEK 1

20/side 30s

3

WEEK 2

25/side

_______ _______

STAGE 1

WORKOUT C MOVEMENT

B-STANCE HIP THRUST

SETS WEEK 1

A2) ECC DB STEP UP

REST TIME 10/side

4

[can be done with barbell]

A1) 1.5 DB RDL

REPS

60s 12/side

WEEK 1

10/leg

_______

WEEK 2

12/leg

_______

WEEK 1

10/leg

WEEK 2

12/leg

_______

60s

[Home Mod:BANDED SUPERMAN]

HOT 100 FROG PUMP [100 reps AFAP with perfect form] 
 *bodyweight

_______

4 _______

bench/chair]

B2) BACK EXTENSION

_______

WEEK 2 4

[working leg stays on

B1) BANDED SL GLUTE BRIDGE

WEIGHTS USED

WEEK 1

10/leg

_______

WEEK 2

12/leg

_______

4

WEEK 1

15

WEEK 2

18

WEEK 1

100

60s _______

4

1

WEEK 2

100

_______

10s [only rest

_______

for 10s at a time, if needed]

_______

STAGE 2 WEEKS 3-4 CLICK HERE FOR WARMUP Read description for Warm-up breakdown with sets & reps. Videos are in order.

LEGEND DB ECC SL RDL AMRAP AFAP A1/A2

DUMBBELL ECCENTRIC [SLOW PACE DURING STRETCH PORTION OF LIFT] SINGLE-LEG ROMANIAN DEADLIFT As Many Reps As Possible As Fast As Possible Indicates “Superset”. Complete moves back to back for 1 set, THEN rest, before completing another set

STAGE 2

WORKOUT A MOVEMENT

DB HIP THRUST W/ 1 BAND ABDUCTION [can be done with barbell] *Be sure abduction is slow & controlled

SETS WEEK 3 WEEK 4

*2 band abductions

A2) ECC FEETELEVATED GLUTE BRIDGE STANDING BAND ABDUCTION PAUSE DB FROG PUMP [hold up position for 2s every rep]

REST TIME

60s

_______

15

4

A1) 1.5 SUMO RDL [Home Hack: Hold 2 DB’s instead of one if you only have light DB’s]

REPS

WEIGHTS USED

15

WEEK 3

15

WEEK 4

15

_______

_______

4

WEEK 3

20

WEEK 4

25

60s

_______

4

WEEK 3 4

WEEK 4 WEEK 3

_______

15+ 10s hold on last rep of every last set

18 + 10s

45s

hold on last rep of every last set

30s 25

_______

_______

20

3

WEEK 4

_______

_______ _______

STAGE 2

WORKOUT B MOVEMENT

PAUSE GOBLET SQUAT

SETS

REPS WEEK 3

REST TIME 12

4

60s

[Extra burn: place band right above knee]

WEEK 4

15

A1) ECC SL ELEVATED GLUTE BRIDGE

WEEK 3

12/leg

WEEK 4

15/leg

WEEK 3

12/leg

WEEK 4

15/leg

WEEK 3 WEEK 4

15 15

WEEK 3

18/leg

WEEK 4

20/leg

A2) DB REVERSE LUNGE + KNEE DRIVE B1) KB SWING B2) PAUSE BANDED QUADRUPED HIP EXTENSION

_______

60s

_______ _______

4

_______ _______ _______

60s

_______

3

[2 second pause during extension]

PAUSE SIDE LYING BAND ABDUCTION

_______ _______

4

4

WEIGHTS USED

_______

WEEK 3 1

WEEK 4

12 + 10s hold on last rep 15 + 10s hold on last rep

30s

_______ _______

STAGE 2

WORKOUT C MOVEMENT

PAUSE B-STANCE HIP THRUST

SETS

REPS WEEK 3

REST TIME 12/side

4

60s WEEK 4

WEIGHTS USED _______

15/side _______

A1) SINGLE LEG

DB RDL [Mod: Hand-Assisted SL RDL]

A2) DB BULGARIAN SPLIT SQUAT B1) ALTERNATING BANDED HIP THRUST B2) 1.5 SIDE LUNGE

15/leg

WEEK 4

18/leg

_______

4

WEEK 3

12/leg

WEEK 4

15/leg

WEEK 3

20 total

60s

3

WEEK 4

20 total

WEEK 3

12/leg

WEEK 4

15/leg

WEEK 3

20

3

_______ _______

4

BACK EXTENSION [Home Mod:BANDED SUPERMAN]

WEEK 3

_______

60s

_______ _______

30s

_______ _______

45s

3

WEEK 4

22

_______

STAGE 3 WEEKS 5-6 CLICK HERE FOR WARMUP Read description for Warm-up breakdown with sets & reps. Videos are in order.

LEGEND DB ECC SL RDL AMRAP AFAP A1/A2

DUMBBELL ECCENTRIC [SLOW PACE DURING STRETCH PORTION OF LIFT] SINGLE-LEG ROMANIAN DEADLIFT As Many Reps As Possible As Fast As Possible Indicates “Superset”. Complete moves back to back for 1 set, THEN rest, before completing another set

STAGE 3

WORKOUT A MOVEMENT

SL HIP THRUST + DUAL HIP THRUST A1) ECC TRAP BAR RDL [Home Mod: ECC NEUTRAL GRIP DB RDL]

A2) BANDED GLUTE BRIDGE MARCH

SETS WEEK 5 5 WEEK 6

[hold up position for 2s every rep]

12/leg + 12 both legs

WEEK 5

15

WEEK 6

15

5

WEEK 5

20 total

WEEK 6

30 total

WEEK 5

60-90s

_______ _______

_______

60-90s

_______ _______

60s WEEK 6

_______

12/leg

4

[2 sec pause]

B2) BODYWEIGHT FROG PUMP

10/leg + 10 w/ both legs

REST TIME

5

B1) PAUSE

STANDING BAND ABDUCTION

REPS

WEIGHTS USED

_______

15/leg _______

WEEK 5 4

WEEK 6

40, last set AMRAP 40, last set AMRAP

30s

_______ _______

STAGE 3

WORKOUT B MOVEMENT

SETS

REST TIME

REPS

WEIGHTS USED

15 + pulse WEEK 5

1.5 GOBLET SQUAT [Extra burn: band right above knee]

5

until failure on last rep of last set

15 + pulse

60-90s

_______

until failure on last rep of last set

_______

WEEK 5

10/leg

_______

[2s pause in bottom position]

WEEK 6

10/leg

A2) BANDED DB GLUTE BRIDGE W/ ABDUCTION

WEEK 5 WEEK 6

15 20

WEEK 6

A1) PAUSE BULGARIAN SPLIT SQUAT

B1) ISO BANDED QUADRUPED HIP EXTENSION

5

5

WEEK 5 4

WEEK 6

[3 REPS + 3s PAUSE]

B2) SQUAT TO KNEES [extra burn: add DB to chest]

15 total reps w/ 3s pause after every 3rd rep 18 total reps w/ 3s pause after every 3rd rep

WEEK 5 12 [DOWN & 4

UP=1 REP]

WEEK 6 15 [DOWN & UP=1 REP]

60-90s

_______ _______ _______

_______

60s _______ _______ _______

STAGE 3

WORKOUT C MOVEMENT

B-STANCE HIP THRUST + DB HIP THRUST

SETS WEEK 3 4 WEEK 4

A1) STAGGERED-

STANCE RDL A2) PAUSE FROG PUMP B1) SIDE LYING BAND ABDUCTION

[Home Mod: Pause Banded Superman]

REST TIME

10/leg + 10 both legs, toes up 12/leg + 12 both legs, toes up

WEEK 3

12/leg

WEEK 4

15/leg

60-90s

_______

_______ _______

4

WEEK 3

25

WEEK 4

30

WEEK 3

15

WEEK 4

18

WEEK 3

30

60-90s

4

_______ _______

4

B2) PAUSE BACK EXTENSION *2sec pause at top while squeezing glutes & lower back

REPS

WEIGHTS USED

_______

60s

_______ _______ _______

30s

4

WEEK 4

30 _______

STAGE 4 WEEKS 7-8 CLICK HERE FOR WARMUP Read description for Warm-up breakdown with sets & reps. Videos are in order.

LEGEND DB ECC SL RDL AMRAP AFAP A1/A2

DUMBBELL ECCENTRIC [SLOW PACE DURING STRETCH PORTION OF LIFT] SINGLE-LEG ROMANIAN DEADLIFT As Many Reps As Possible As Fast As Possible Indicates “Superset”. Complete moves back to back for 1 set, THEN rest, before completing another set

STAGE 4

WORKOUT A MOVEMENT

SETS

REPS WEEK 7

ECC SL HIP THRUST

5

A1) 1.5 SUMO RDL [Home Hack: Hold 2 DB’s instead of one if you only have light DB’s]

A2) BRIDGE HIP ABDUCTION B1) BANDED FROG STANCE HIP THRUST B2) SIDE LUNGE HOLD PAUSE DB FROG PUMP [hold up position for 2s every rep]

5

5

4

4

WEEK 8

12/leg 60s-90s 15/leg

WEEK 7

15

WEEK 8

15

WEEK 7

25

WEEK 8

25

WEEK 7

30

WEEK 8

30

WEEK 7

30s

WEEK 8

40s

WEEK 7 4

REST TIME

WEEK 8

_______ _______ _______

60s-90s

_______ _______ _______ _______

60s

_______ _______ _______

40 45s or less 40

WEIGHTS USED

_______ _______

STAGE 4

WORKOUT B MOVEMENT

REVERSE LUNGE + GOBLET SQUAT COMPLEX A1) ECC DB STEP UP A2) ISO BANDED QUADRUPED HIP EXTENSION

SETS

REPS WEEK 7

4 WEEK 8

4

REST TIME 10 total

[2 lunges + squat = 1 rep]

12 total

60s

[2 lunges + squat = 1 rep]

WEEK 7

12/leg

WEEK 8

15/leg

WEEK 7

15/leg

WEEK 8

18/leg

_______

STANDING BAND ABDUCTION w/ ISO HOLD

WEEK 7 3

WEEK 8

[3 REPS + 3s PAUSE]

DB SQUAT TO KNEES [Extra burn: add bands]

WEEK 7 3

WEEK 8

_______ _______

_______

[3 REPS + 3s PAUSE]

15 total reps w/ 3s pause after every 3rd rep 18 total reps w/ 3s pause after every 3rd rep

_______

_______

60s 4

WEIGHTS USED

60s

_______

_______

15 [DOWN & UP=1 REP]

18 [DOWN & UP=1 REP]

30s

_______ _______

STAGE 4

WORKOUT C MOVEMENT

B-STANCE HIP THRUST + DB HIP THRUST

SETS WEEK 7 5 WEEK 8

[Barbell can be used]

A1) STAGGEREDSTANCE RDL

4

*increase weight following week

A2) DEFICIT SPLIT SQUAT [Home Mod: 1.5 Bulgarian Split Squat]

4

B2) SIDE LUNGE PULSE

3

15/leg

WEEK 8

15/leg

WEEK 7

10/leg

WEEK 8

12/leg

WEEK 8 WEEK 7

3

WEEK 8 WEEK 7

PAUSE BACK EXTENSION [Home Mod: Pause Banded

12/leg + 10 both legs, toes up 15/leg + 15 both legs, toes up

WEEK 7

WEEK 7

[Extra Burn: add DB to chest]

*2sec pause at top while squeezing glutes & lower back

REST TIME

60s

_______

_______ _______

60s

_______ _______

_______

B1) KB SWING [Home Hack: Use DB if KB is unavailable]

REPS

WEIGHTS USED

3

WEEK 8

20 20

60s

_______

30 pulses/leg 30s 40 pulses/leg

_______ _______

20 20

_______

45s

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