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BOOTY BUILDER

By rachel mansi on January 7, 2017

BOOTY BUILDER

Get ready to work that booty again!  We are going to hit every single angle of those cheeks!

Today is all about exhausting the tush through high reps!  Find your reps under each movement.  You are going to want to go fast, because it is going to burn, but I URGE YOU–fight the temptation to blow through these moves and really control the movement for a FULL EXTENSION!


EQUIPMENT NEEDED:

Resistance Bands (optional)

Free Weights:

BEGGINER:  3-5 lb

INTERMEDIATE:  8-10 lb

ADVANCED:  10+ lb


Warm Up

SQUAT:  20 reps

Keep your knees behind your toes, tuck in your abs, and focus on sitting your butt back with a straight spine!


SIDE TO SIDE LUNGE:  20 reps (each side)

With feet wide set, lunge to one side by sitting your booty back, knee stays behind toe, back is straight, and keep your abs tight.  Come back up and then go to the other side, alternating with each rep.


BOTTOM HALF SQUATS:  20 reps

Go down into a standard squat, keep your knees behind your toes, and the weight in your heels.  Come up only half way, and then go back down.


SLOW GAIN SQUAT:  10 reps (weighted)

Select a heavier weight, according to your fitness level.  Hold the weights between your legs, allowing them to hang as dead weight.  Squat back VERY slowly, for 4 counts, then in the same tempo, slowly raise back up to standing position, for another 4 counts.  Keep your knees behind your toes, abs tight, back straight.


BANDED SIDE STEP:  10 reps (each side)

One rep = two steps to one side.

Stay low, and keep your abs tight.  Find a temp that is good for you, and keep it!


Do the following two exercises on one leg, then switch.

1. SIDE KICK-HALFSIE:  20 reps (Left Leg)

Keep your standing leg’s knee soft, don’t lock it.  Try to keep your kicking leg straight and strong.  Keep your abs tight, Girl!


2. SIDE KICK-FULL:  20 reps (Left Leg)

Keep your standing knee soft, kicking leg straight and abs in!

Now repeat these two movements on the right leg!


Do the following two exercises on one leg, then switch.

1. BACK KICK-HALFSIE:  20 reps (Left Leg)

Keep your standing knee soft, kicking leg straight, abs tight, and stand as straight up as you can, squeezing your upper booty!


2. BACK KICK-FULL:  20 reps (Left Leg)

Again, keep your standing knee soft, kicking leg straight, abs tight + body as straight up as possible!

Now repeat these two movements on the right leg!


SIDE CLAM:  20 reps (Do one side for 20, then switch)

Place your torso at the back of the mat.  Pull your quads up into a 90 degree bend from your torso, and your shins parallel with the opposite edge of the mat.  Band is optional, but if you have one, put it just above your knee.  Raise your your top knee as high as you can without rotating your hips back.  Keep you leg in that 90 degree angle.  Abs tight!  For those with sensitive necks or spines, please lay your arm straight and rest your head on your arm.


SIDE LEG LIFT:  20 reps (Do one side for 20, then switch!)

Keeping your torso at the edge of your mat, bring your feet to the opposite corner, this is called a Pike Position.  Keep your abs tight, and raise your top leg as far as you can without rotating your hips back.  For those with sensitive necks or spines, please lay your arm straight and rest your head on your arm.


BENT LEG SERIES

Stay on one leg for the entire bent leg series; a total of 6 movements.

ADVANCED:  Add a 5lb weight behind your knee for each move.


Bent Leg Lift-Halfsie: Left Leg

Lift your leg + lower only halfway, then lift again.


Bent Leg Lift-Full:  Left Leg

Lift your leg + lower all the way, then back up.


Bent Leg CrissCross-Halfsie:  Left Leg

Lift your leg + lower halfway towards the outer side of your stationary leg, then back up.


Bent Leg CrissCross-Full:  Left Leg

Lift your leg + lower all the way down towards the outer side of your stationary leg, then back up.


Bent Leg Combo:  Left Leg

Lift your leg + lower towards the outer side of your stationary leg, then lift again + lower straight back down to starting position.  Repeat.


Bent Leg Hydrant:  Left Leg

Lift leg straight out to the side, keeping it in a 90 degree formation, keeping abs tight + hips as square as possible.

NOW REPEAT THE BENT LEG SERIES AGAIN ON THE RIGHT LEG.


STANDING STRAIGHT LEG SERIES

Stay on one leg for the entire bent leg series; a total of 4 movements.


1. STRAIGHT LEG-HALFSIE:  20 reps (Left Leg)

Hinge at the waist, keeping your standing knee soft.  Lift your left leg as far up as you can, lower halfway down, then squeeze back up.


2. STRAIGHT LEG-FULL:  20 reps (Left Leg)

Hinge at the waist, keeping your standing knee soft.  Lift your left leg as far up as you can, lower and repeat.


3. STANDING LEG PULSE:  20 reps (Left Leg)

Hinge at the waist, keeping your standing knee soft.  With bent knee, lift your left leg as far up as you can, release your booty’s squeeze just slightly, then re-engage the squeeze back up.  It is a slight movement!  Just focus on feeling that booty squeeze + release!


4. STANDING LEG CURL:  20 reps (Left Leg)

Hinge at the waist, keeping your standing knee soft.  Lift your left leg as far up as you can.  Keeping your leg at the same height, curl your leg in to a 90 degree angle, then slowly release back to straight leg.  This one is intense, and you will be shaking, JUST EMBRACE IT!  Stay focused, slow and controlled!  Get it done, Girl!

NOW REPEAT THE STANDING STRAIGHT LEG SERIES AGAIN ON THE RIGHT LEG.


DEAD PULSE:  20 reps

With your weights in hand, hanging at your thighs, hinge at the waist, pushing your booty back, and keeping your spine straight.  Go down to your mid shin, then raise up halfway, and back to mid shin.  This is a pulse, so you WILL feel it in your lower back, that is what we want.  Keep your abs pulled in to protect your spine!  FORM IS IMPERATIVE.  If this is too heavy for you, drop your weight, or get rid of them completely!


DEADLIFT:  20 reps

With your weights in hand, hanging at your thighs, hinge at the waist, pushing your booty back, and keeping your spine straight.  Go down as far as you can.  Remember to graze your legs with your weights the entire way down!  To accomplish this, you are going to have to push your butt back.  Allow a slight bend in the knee.  When you have reached as far down as you can, use NOTHING else besides your hamstrings and booty to get your torso back to standing position, and give it an extra SQUEEZE at the top!


Agh!  You did it!

Is your Booty on fire?!  It should be!

Cool down:

Stretch:

Downward dog

Left Leg Runners Lunge

Left Leg Hip flexor stretch

Left Leg Pigeon stretch

Left Leg Quad stretch

Downward dog

Right Leg Runners Lunge

Right Leg Hip flexor stretch

Right Leg Pigeon stretch

Right Leg Quad stretch