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