Week 1 5b1e2u
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BOOTY BUILDING PROGRAM
DAY 1 WEEK 1 FOCUS AREA: Lower Body WARM UP | Elliptical | 10-15min
LEG EXTENSION
2 SETS
1. Set the machine to be in a comfortable setting for you 2. Without moving your feet, fully extend your legs out, maintaining constant tension on the muscle 3. Lower the weight back to the original position, repeat
HAMSTRING CURLS
2 SETS
1. Set the machine to a comfortable setting 2. Without moving your feet, fully curl your legs out, maintaining constant tension on the muscle 3. Lower the weight back to the original position, repeat
CALF RAISES
2 SETS
1. Stand with your feet pointed straight ahead, stance slightly narrower than hip-width 2. Push up from the balls of your feet until your ankles are fully extended, making sure your ankles extend straight up and don’t flare out 3. Slowly lower heels through your whole range of motion
HYPEREXTENSIONS
2 SETS
1. Begin exercise with your feet secure in the machine, hands placed on the back of your head, and resting pad slightly below hip height 2. Begin by squeezing your glutes and elevating your torso as high as possible - maintain a neutral neck position 3. Pause at the top of the movement before slowly returning to the starting position, maintaining muscle contraction through the entire movement
GYM PROGRAM
90 SECONDS REST Set 1 - 16 Reps Set 2 - 18 Reps
90 SECONDS REST Set 1 - 16 Reps Set 2 - 18 Reps
90 SECONDS REST Set 1 - 16 Reps Set 2 - 18 Reps
90 SECONDS REST Set 1 - 5 Reps Set 2 - 5 Reps
PAGE 1
BOOTY BUILDING PROGRAM
DAY 2 WEEK 1 REST DAY
GYM PROGRAM
PAGE 2
BOOTY BUILDING PROGRAM
DAY 3 WEEK 1 REST DAY
GYM PROGRAM
PAGE 3
BOOTY BUILDING PROGRAM
DAY 4 WEEK 1 FOCUS AREA: Upper Body WARM UP | Elliptical | 10-15min
MACHINE SHOULDER PRESS 2 SETS 1. Hold the machine at a width that is most comfortable for you 2. Raise the machine until your arms are fully extended 3. Slowly revert back to the original position
LAT PULLDOWN
2 SETS
1. Grip the bar at a width that is most comfortable for you 2. Pull the bar down until it is at chest level, maintaining a straight back throughout 3. Elevate the bar back to the starting position, but maintain constant tension on your engaged muscles
TRICEP PUSHDOWN
2 SETS
1. Grip the rope on the handles, starting in a position that will require you to begin with tension on both the cable and your tricep 2. While maintaining your elbow position parallel to your body, move the rope down until your tricep and arm are fully extended 3. Slowly move the rope back to the original position
PLANK
2 SETS
1. Begin exercise with forearms and knees on the ground (if you feel comfortable, use your feet instead of knees), ensuring that you are pushing through your shoulders, with your core activated, and your glutes squeezed 2. Hold this position for the suggested amount of time
GYM PROGRAM
90 SECONDS REST Set 1 - 16 Reps Set 2 - 18 Reps
90 SECONDS REST Set 1 - 16 Reps Set 2 - 18 Reps
60 SECONDS REST Set 1 - 16 Reps Set 2 - 18 Reps
60 SECONDS REST Set 1 - 15 Sec Set 2 - 15 Sec
PAGE 4
BOOTY BUILDING PROGRAM
DAY 5 WEEK 1 REST DAY
GYM PROGRAM
PAGE 5
BOOTY BUILDING PROGRAM
DAY 6 WEEK 1 FOCUS AREA: Lower Body WARM UP | Elliptical | 10-15min
MACHINE LEG PRESS
3 SETS
1. Place both feet on the leg press machine with your back straight against the chair 2. Push through your heels, and do not fully extend your legs 3. Lower yourself back to the original position and repeat
SUMO SQUATS
2 SETS
1. Begin exercise with your feet turned out and positioned slightly wider than hip-width 2. Sink down in a squatting position to 90 degrees, while keeping your chest upright 3. While descending, actively maintain knee alignment with your middle toes 4. Push through your whole foot to return to the starting position
LEG EXTENSIONS
2 SETS
1. Set the machine to be in a comfortable setting for you 2. Without moving your feet, fully extend your legs out, maintaining constant tension on the muscle 3. Lower the weight back to the original position, repeat
HAMSTRING CURLS
2 SETS
1. Set the machine to a comfortable setting 2. Without moving your feet, fully curl your legs out, maintaining constant tension on the muscle 3. Lower the weight back to the original position, repeat
HYPEREXTENSIONS
Set 1 - 14 Reps Set 2 - 16 Reps Set 3 - 16 Reps
90 SECONDS REST Set 1 - 16 Reps Set 2 - 18 Reps
90 SECONDS REST Set 1 - 16 Reps Set 2 - 18 Reps
90 SECONDS REST Set 1 - 16 Reps Set 2 - 18 Reps
2 SETS
1. Begin exercise with your feet secure in the machine, hands placed on the back of your head, and resting pad slightly below hip height 2. Begin by squeezing your glutes and elevating your torso as high as possible - maintain a neutral neck position 3. Pause at the top of the movement before slowly returning to the starting position, maintaining muscle contraction through the entire movement
GYM PROGRAM
90 SECONDS REST
90 SECONDS REST Set 1 - 5 Reps Set 2 - 5 Reps
PAGE 6
BOOTY BUILDING PROGRAM
DAY 7 WEEK 1 REST DAY
GYM PROGRAM
PAGE 7
DAY 1 WEEK 1 FOCUS AREA: Lower Body WARM UP | Elliptical | 10-15min
LEG EXTENSION
2 SETS
1. Set the machine to be in a comfortable setting for you 2. Without moving your feet, fully extend your legs out, maintaining constant tension on the muscle 3. Lower the weight back to the original position, repeat
HAMSTRING CURLS
2 SETS
1. Set the machine to a comfortable setting 2. Without moving your feet, fully curl your legs out, maintaining constant tension on the muscle 3. Lower the weight back to the original position, repeat
CALF RAISES
2 SETS
1. Stand with your feet pointed straight ahead, stance slightly narrower than hip-width 2. Push up from the balls of your feet until your ankles are fully extended, making sure your ankles extend straight up and don’t flare out 3. Slowly lower heels through your whole range of motion
HYPEREXTENSIONS
2 SETS
1. Begin exercise with your feet secure in the machine, hands placed on the back of your head, and resting pad slightly below hip height 2. Begin by squeezing your glutes and elevating your torso as high as possible - maintain a neutral neck position 3. Pause at the top of the movement before slowly returning to the starting position, maintaining muscle contraction through the entire movement
GYM PROGRAM
90 SECONDS REST Set 1 - 16 Reps Set 2 - 18 Reps
90 SECONDS REST Set 1 - 16 Reps Set 2 - 18 Reps
90 SECONDS REST Set 1 - 16 Reps Set 2 - 18 Reps
90 SECONDS REST Set 1 - 5 Reps Set 2 - 5 Reps
PAGE 1
BOOTY BUILDING PROGRAM
DAY 2 WEEK 1 REST DAY
GYM PROGRAM
PAGE 2
BOOTY BUILDING PROGRAM
DAY 3 WEEK 1 REST DAY
GYM PROGRAM
PAGE 3
BOOTY BUILDING PROGRAM
DAY 4 WEEK 1 FOCUS AREA: Upper Body WARM UP | Elliptical | 10-15min
MACHINE SHOULDER PRESS 2 SETS 1. Hold the machine at a width that is most comfortable for you 2. Raise the machine until your arms are fully extended 3. Slowly revert back to the original position
LAT PULLDOWN
2 SETS
1. Grip the bar at a width that is most comfortable for you 2. Pull the bar down until it is at chest level, maintaining a straight back throughout 3. Elevate the bar back to the starting position, but maintain constant tension on your engaged muscles
TRICEP PUSHDOWN
2 SETS
1. Grip the rope on the handles, starting in a position that will require you to begin with tension on both the cable and your tricep 2. While maintaining your elbow position parallel to your body, move the rope down until your tricep and arm are fully extended 3. Slowly move the rope back to the original position
PLANK
2 SETS
1. Begin exercise with forearms and knees on the ground (if you feel comfortable, use your feet instead of knees), ensuring that you are pushing through your shoulders, with your core activated, and your glutes squeezed 2. Hold this position for the suggested amount of time
GYM PROGRAM
90 SECONDS REST Set 1 - 16 Reps Set 2 - 18 Reps
90 SECONDS REST Set 1 - 16 Reps Set 2 - 18 Reps
60 SECONDS REST Set 1 - 16 Reps Set 2 - 18 Reps
60 SECONDS REST Set 1 - 15 Sec Set 2 - 15 Sec
PAGE 4
BOOTY BUILDING PROGRAM
DAY 5 WEEK 1 REST DAY
GYM PROGRAM
PAGE 5
BOOTY BUILDING PROGRAM
DAY 6 WEEK 1 FOCUS AREA: Lower Body WARM UP | Elliptical | 10-15min
MACHINE LEG PRESS
3 SETS
1. Place both feet on the leg press machine with your back straight against the chair 2. Push through your heels, and do not fully extend your legs 3. Lower yourself back to the original position and repeat
SUMO SQUATS
2 SETS
1. Begin exercise with your feet turned out and positioned slightly wider than hip-width 2. Sink down in a squatting position to 90 degrees, while keeping your chest upright 3. While descending, actively maintain knee alignment with your middle toes 4. Push through your whole foot to return to the starting position
LEG EXTENSIONS
2 SETS
1. Set the machine to be in a comfortable setting for you 2. Without moving your feet, fully extend your legs out, maintaining constant tension on the muscle 3. Lower the weight back to the original position, repeat
HAMSTRING CURLS
2 SETS
1. Set the machine to a comfortable setting 2. Without moving your feet, fully curl your legs out, maintaining constant tension on the muscle 3. Lower the weight back to the original position, repeat
HYPEREXTENSIONS
Set 1 - 14 Reps Set 2 - 16 Reps Set 3 - 16 Reps
90 SECONDS REST Set 1 - 16 Reps Set 2 - 18 Reps
90 SECONDS REST Set 1 - 16 Reps Set 2 - 18 Reps
90 SECONDS REST Set 1 - 16 Reps Set 2 - 18 Reps
2 SETS
1. Begin exercise with your feet secure in the machine, hands placed on the back of your head, and resting pad slightly below hip height 2. Begin by squeezing your glutes and elevating your torso as high as possible - maintain a neutral neck position 3. Pause at the top of the movement before slowly returning to the starting position, maintaining muscle contraction through the entire movement
GYM PROGRAM
90 SECONDS REST
90 SECONDS REST Set 1 - 5 Reps Set 2 - 5 Reps
PAGE 6
BOOTY BUILDING PROGRAM
DAY 7 WEEK 1 REST DAY
GYM PROGRAM
PAGE 7
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