Previous Month Workout 3: BOOTY

PLEASE NOTE: THIS IS THE PREVIOUS MONTH OF PROGRAMMING FOR YOUR REFERENCE. THE CURRENT MONTH OF PROGRAMMING CAN BE FOUND UNDER THE ‘DAT PROGRAM’ TAB OF YOUR MEMBER DASHBOARD.

Perform the Dynamic Warm Up or Glute Activation for the day, before moving onto the main workout. 

Finally, complete your workout with a Cool Down & Stretch.

GYM PROGRAM

Rest: Allow 1 – 2 minutes rest between sets

1 SET
1:
12 REPS 1 ¼ HIP THRUSTS
Equipment: Barbell, Booty Band & Bench

1 SET
2:
10 REPS 1 ¼ HIP THRUSTS
Equipment: Barbell, Booty Band & Bench

1 SET
3:
8 REPS 1 ¼ HIP THRUSTS
Equipment: Barbell, Booty Band & Bench

1 SET
4:
5 REPS 1 ¼ HIP THRUSTS
Equipment: Barbell, Booty Band & Bench

Training Note: Aim to increase your weight each set as the reps decrease

3 SETS
5:
10 REPS BACK SQUATS
Equipment: Barbell

3 SETS
6:
10 REPS REVERSE DEFICIT LUNGES (EACH SIDE)
Equipment: Barbell & Weight Plate

3 SETS
7:
10 REPS GOOD MORNINGS
Equipment: Barbell

2 SETS
8:
20 REPS DONKEY KICKS (EACH SIDE)
Equipment: Booty Band

2 SETS
9:
60 SEC LATERAL BAND WALK
Equipment: Booty Band

DUMBBELL PROGRAM

Rest: Allow 1 – 2 minutes rest between sets

1 SET
1:
15 REPS 1 ¼ HIP THRUSTS
Equipment: 1 x Dumbbell, Booty Band & Bench

1 SET
2:
12 REPS 1 ¼ HIP THRUSTS
Equipment: 1 x Dumbbell, Booty Band & Bench

1 SET
3:
10 REPS 1 ¼ HIP THRUSTS
Equipment: 1 x Dumbbell, Booty Band & Bench

1 SET
4
: 8 REPS 1 ¼ HIP THRUSTS
Equipment: 1 x Dumbbell, Booty Band & Bench

Training Note: Aim to increase your weight each set as the reps decrease

3 SETS
5:
12 REPS DB SQUATS
Equipment: 2 x Dumbbell & Booty Band

3 SETS
6:
10 REPS REVERSE DEFICIT LUNGES (EACH LEG)
Equipment: 2 x Dumbbells & Weight Plate

3 SETS
7:
10 REPS DB SL RDLS (EACH LEG)
Equipment: 1 x Dumbbell

2 SETS
8:
20 REPS DONKEY KICKS (EACH SIDE)
Equipment: Booty Band

2 SETS
9:
60 SEC LATERAL BAND WALK
Equipment: Booty Band

BODYWEIGHT PROGRAM

Rest: Allow 1 – 2 minutes rest between sets

1 SET
1
: 20 REPS 1 ¼ HIP THRUSTS
Equipment: Booty Band & Bench

1 SET
2:
15 REPS 1 ¼ HIP THRUSTS
Equipment: Booty Band & Bench

1 SET
3:
12 REPS 1 ¼ HIP THRUSTS
Equipment: Booty Band & Bench

1 SET
4:
10 REPS 1 ¼ HIP THRUSTS
Equipment: Booty Band & Bench

3 SETS
5:
15 REPS SQUATS
Equipment: Booty Band

3 SETS
6:
12 REPS REVERSE DEFICIT LUNGES (EACH LEG)
Equipment: Small Stable Block / Ledge

3 SETS
7:
12 REPS SL RDLS (EACH LEG)
No Equipment Required

2 SETS
8
: 20 REPS DONKEY KICKS (EACH LEG)
Equipment: Booty Band

2 SETS
9:
60 SEC LATERAL BAND WALK
Equipment: Booty Band