With only a couple of days of sign ups left for my next round of my 6 Week Build a Booty Challenge, I wanted to share a sample workout for you to try!
Below you will find the workout – remember to glute activate before your train.
To find out more about the 6 Week Build a Booty Challenge, or to sign up, click here.
Also don’t miss my special sale code for any last minute sign ups! Use code “BOOTYSALE” at checkout and you will receive $20 off the Challenge! <3
If you have any questions about the Challenge, flick me an email to firstname.lastname@example.org, so I can help you.
Love Rach xx
|Set||Number of Sets||Number of Reps||Exercise||Timing||Description|
|A1||4||20||Leg Press (Wide Stance)||2020||Seat yourself on the machine, planting your feet on the platform spaced widely apart. Ensure that you are pushing your knees out at all times, not allowing them to cave in. Maintain good spinal position with your head and chest up. Lower the weight by flexing the hips and knees, continuing as far as flexibility allows. Do not allow your lumbar to take the load by moving your pelvis. At the bottom of the motion, pause briefly and return to the starting position by extending at hips and knees.|
|A2||4||20 (each leg)||Single Leg Glute Bridge||2222||Lay on the floor with your feet flat and knees bent. Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position. Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground. Extend as far as possible, pause and then return to the starting position.|
|B1||4||20 (each leg)||Single Leg Side Press||1010||Sit on the leg press machine so that you are on your side, with bottom leg nestled on floor. Place top foot so that your toes are at edge of foot plate. Push plate with heel, squeezing glutes as you do so. Return to start. Perform all repetitions on one leg before switching to other leg.|
|B2||4||20||Machine Seated Leg Curls||3020||Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad. Place the back of lower leg on top of padded lever (just a few inches under the calves) and secure the lap pad against your thighs, just above the knees. Then grasp the side handles on the machine as you point your toes straight (or you can also use any of the other two stances) and ensure that the legs are fully straight right in front of you. This will be your starting position. As you exhale, pull the machine lever as far as possible to the back of your thighs by flexing at the knees. Keep your torso stationary at all times. Hold the contracted position for a second. Slowly return to the starting position as you breathe in.|
|C1||4||20||Med Ball Leg Curls||1010||Begin on the floor lying on your back with your feet on top of the ball. Position the ball so that when your legs are extended your ankles are on top of the ball. Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet. Flex the knees, pulling the ball as close to you as you can, contracting the hamstrings, and then returning it back out.|
|C2||4||20||Laying Leg Curls||3020||Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves). Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine. Position your toes straight (or you can also use any of the other two stances described on the foot positioning section). This will be your starting position. Curl your legs up as far as possible without lifting the upper legs from the pad. Once you hit the fully contracted position, hold it for a second. Bring the legs back to the initial position.|