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
10 REPS PAUSE SQUATS
Equipment: Barbell
Training Note: Aim to increase your weight each set as the reps decrease
1 SET
8 REPS PAUSE SQUATS
Equipment: Barbell
Training Note: Aim to increase your weight each set as the reps decrease
1 SET
6 REPS PAUSE SQUATS
Equipment: Barbell
3 SETS
10 - 12 REPS STIFF LEG DEADLIFTS
Equipment: Barbell
3 SETS
20 REPS GLUTE BRIDGE
Equipment: Barbell
12 REPS ALTERNATING SIDE LUNGES
Equipment: 2 x Dumbbells
3 SETS
12 - 15 REPS SINGLE LEG HIP THRUSTS (EACH LEG)
Equipment: 1 x Dumbbell & Bench
3 SETS
20 REPS STANDING ABDUCTION (EACH LEG)
Equipment: Booty Band
DUMBBELL PROGRAM
Rest: Allow 1 – 2 minutes rest between sets
1 SET
12 REPS PAUSE SQUATS
Equipment: 2 x Dumbbells
Training Note: Aim to increase your weight each set as the reps decrease
1 SET
10 REPS PAUSE SQUATS
Equipment: 2 x Dumbbells
Training Note: Aim to increase your weight each set as the reps decrease
1 SET
8 REPS PAUSE SQUATS
Equipment: 2 x Dumbbells
3 SETS
10 - 12 REPS ROMANIAN DEADLIFTS
Equipment: 2 x Dumbbells
3 SETS
20 REPS GLUTE BRIDGE
Equipment: 1 x Dumbbell & Booty Band
12 REPS ALTERNATING SIDE LUNGES
Equipment: 2 x Dumbbells
3 SETS
12 - 15 REPS SINGLE LEG HIP THRUSTS (EACH LEG)
Equipment: 1 x Dumbbell & Bench
3 SETS
20 REPS STANDING ABDUCTION (EACH LEG)
Equipment: Booty Band
BODYWEIGHT PROGRAM
Rest: Allow 1 – 2 minutes rest between sets
4 SETS
30 - 60 SEC SQUAT HOLD
Equipment: Booty Band
3 SETS
20 REPS SUPINE WALKOUTS
No Equipment Required
3 SETS
20 REPS GLUTE BRIDGE
Equipment: Booty Band
12 REPS ALTERNATING SIDE LUNGES
No Equipment Required
3 SETS
15 REPS SINGLE LEG HIP THRUSTS (EACH LEG)
Equipment: Bench
3 SETS
20 REPS STANDING ABDUCTION (EACH LEG)
Equipment: Booty Band