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MADALIN GIORGETTA 4 WEEKS TO BUILD A BOOTY

BODY BY MG

contents CONTENTS ??????????????????????????............ 1-2 YOURGUIDE ??????????????????????????..?....... 3 PROGRAMMING ????..????????????????................ 4-5 SETS X REPS ???..?????????????????............................ 6 REST INTERVALS ?????????????????????................ 7 PROGRESSIVE OVERLOAD ????????????????...... 8 STRENGTH DAY ?????????????????????.................. 9 STRETCH ????????????????????....????????......... 10 DYNAMIC STRETCHES ???????????????????....?. 11 STATIC STRETCHES ??????................................................... 12

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WARM-UP/ COOL DOWN ??????????????............. 13

1

CONTACT ?????????????????????................................ 14 DISCLAIMER????????????????......??................................ 15 BOOTY GUIDE 1-4 ?????????????????..................... 16 CALENDER1-4 .?????????????????................................. 17

contents BOOTY PROGRAM ?????????????................................. 18 BOOTY PROGRESSIVE OVERLOAD ?......................... 19 BOOTY EXERCISES ??????..........????..??.......... 20-29 STRENGTH PROGRAM ?.?....................................................... 30 STRENGTH PROGRESSIVE OVERLOAD .................... 31 STRENGTH EXERCISES ??????........????.?.......... 32-37 GLUTE PUMPERS: BENCH + BAND ................................ 38 GLUTE PUMPERS: WEEK 1+3 .................................... 39-54 GLUTE PUMPERS: WEEK 2+4 ................................. 55-70 WHAT NOW? ..................................................................................... 71

CONTENTS

DISCLAIMER.......................................................................................... 72

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YOURGUIDE So happy you could make it! I'm so excited and grateful to be on this j ourney with you, and I can't wait to help you build that booty!

# BODYBYMG

This guide is meant to help you feel confident and assured in the gym, you won?t need to worry that you?re doing an exercise ?wrong?or that you?re not achieving the results you want to. I?m not somebody that has been working out half my life. I am still relatively new on my fitness j ourney, and I believe this works for me as I know how you feel. I remember feeling out of my depth and struggling to achieve results with the wrong exercises.

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I want to use all that I have learnt to help you create a perkier, fuller, more rounded peach! No more time wasted. I'm going to cut out the guesswork for you and deliver you a program that will get you the results you are after.

PROGRAMMING Before you start... Read over all your prescribed exercises, and read through all the exercise descriptions. If there are exercises you don't understand, or need further clarification on, post in the Facebook group: www.facebook.com/ groups/ bodybymg and either me or my admin Kaitlyn, will get back to you. What do I need to begin? You?ll need a gym membership, resistance bands (if your gym doesn?t have them) and a great attitude! These are the brands that I like to use. I specifically recommend using a good quality resistance band, as this will make all the difference with your workouts. RESISTANCE BANDS Sling Shot Hip Circle (Pink in Medium) www.amzn.to/2yiedAX SKLZ Mini Bands: www.amzn.to/2x7tXGE

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Do I have to do the glute pumpers?

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No, you don't have to do them, but you will achieve better results in 4 weeks if you do them. I like to do 15-20 minutes of glute pumpers after my upper body workouts, so try adding them to the end of your workouts for a great booty pump. How do I make the exercises easier/ harder? As I can?t train with you one-on-one and assess you, I don?t know exactly what level of fitness you're at. Keep in mind that if you can?t perform the exercise with a full range of motion in perfect form, perform the exercise with perfect form in a partial range of motion.

PROGRAMMING Make the exercises more difficult by: -

Shortening the rest time Increasing the load Increasing the rep and/ or sets Increasing isometric hold time

Make the exercises easier by:

# BODYBYMG

-

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Increasing the rest time Decreasing the load Decreasing the reps and/ or sets Decreasing or stopping isometric hold time

SETSXREPS What are sets and reps? Sets and repetitions (reps) describe the amount of times you perform an exercise. A rep is the number of times you perform a specific exercise, and a set is the number of cycles of reps that you complete. Sets (3) are always written before reps (12), so 3 x 12, means 3 sets of 12 reps. What are super sets? Supersets are exercises that are performed back-to-back with no rest. For example, you would do a squat then move straight to a lunge with no rest. What are tri-sets?

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Similar to supersets, tri-sets are when 3 exercises are performed back-to-back with no rest. You only rest at the end of the set.

6

rest intervals How long should I be resting for? I won't bore you with the science, you should be resting for between 45-90 seconds. Do what works for you. Just make sure you don't rest to long between sets as you are prone to inj ury if your body has too long to cool down, plus you won't be making as many gains! My biggest tip is to keep your phone locked away, and use the gym clock or a timer to check yourself. It'll soon become habit and you won't need to be checking the clock. How long do I rest on strength days?

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Rest is different on strength days, I recommend resting for 3 minutes for your strength days as you'll need all the energy you can to lift heavy.

7

progressive overload What is progressive overload? Progressive overload is gradually increasing the amount of stress on the body over time. For example, you could be increasing the weight you are lifting, decreasing your rest time, increasing your isometric holds or increasing your sets x reps. In this guide, we are going to focus on tracking and increasing the weight you lift and the amount of sets x reps you complete at that weight. This is the part where your ego may kick in, but don't add weight to an exercise until you can do it with perfect form. The first 2 weeks of this guide may all be bodyweight, j ust make a note of it. Don't rush yourself. In fact, if you are a beginner I would suggest all bodyweight or very light dumbbells for the first 2 weeks. Don't j ust measure progressive overload with the amount you can lift, video yourself and look at your form each week. This is a great way to track your progress.

# BODYBYMG

Each exercise is different so it's not as simple as saying "add 5kgs each week." As a general rule, you can add more weight to heavy compound exercises, and add more sets/ reps to accessory exercises.

8

Always remember progressive overload is not linear, some weeks you are stronger than others. Don't get down on yourself and always focus on perfect form first.

STRENGTH DAY Do I have to do the strength day? You don't have to do anything if you don't want to! But if you want the best results possible than yes, do it! Combining heavy, low rep compound training and lighter higher rep training will yield the best results. If you?ve never done an elevated hip thrust before, you will want to work on your technique before you begin loading the barbell up with weight. You'll be surprised at how quickly your strength increases. When you feel confident with your technique, you can start your strength days. As the lifts won?t be too heavy to start with, you will only be resting for 90 seconds between sets. As the hip thrust both start from the floor you will need to use full diameter weights. Use 5kgs on each side so the total weight lifted is 30kg. If this is still too heavy for you, substitute with a lighter bar or use dumbbells instead. Don?t skip the warm-up sets, this will help prevent inj ury and allow you to lift more in the long run.

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As you increase your weight, change your rest time to 3 minutes between sets. You'll need it!

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STRETCH Why do I need to stretch? I won?t bore you with the long explanation. The part that matters is the part where I tell you, if you don?t do your stretches you won?t be able to achieve a maximum range of motion in your workouts. Less range of motion, means less muscle growth which means no booty. So if you want the booty or the arms or the legs, do your stretching kids. What is dynamic stretching? Dynamic stretching is stretching that involves moving through a stretch, which warms up the muscle before exercise and increases your range of motion. You'll find dynamic stretches at the start of your workout as part of your warm-up. What is static stretching? Static stretching are stretches that are held in position for longer than 30 seconds and elongates the muscles, improving flexibility and preventing inj ury. You'll find static stretches at the end of your workout, as part of your cool down.

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See the STRETCH guide for a more comprehensive breakdown of all the stretches.

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dynamic stretches LOWERBODY Open The Gate 1. Stand with your feet shoulder width apart 2. Raise your right leg, flex your knee and turn it out to the side, away from your body 3. Feel the stretch in your groin 4. Lower your leg, repeat and switch sides

DYNAMIC STRETCHES

Back/Forward Leg Swing 1. Stand with your feet shoulder width apart 2. Hold onto a wall or pole for support 3. Repeatedly swing your left leg in front of you then switch sides

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Inchworm 1. Stand with your feet shoulder width apart and bend at the waist lowering your hands until they touch the ground 2. Slowly inch your hands forward until you form a plank position 3. Drop your hips down and look up 4. Inch your hands slowly backwards until you are standing upright Repeat for the specified number of reps

STatic stretches LOWERBODY Proposal Hip Flexor Stretch 1. Get down on your right knee and place your left foot down on the floor in front of you Keeping your back straight, rest your hand on your right knee and push your hips forward as far as you can 2. You should feel a stretch in your right knee 3. Hold for 1minute and then switch legs

STATIC STRETCHES

Proposal Quad Stretch 1. Get down on your right knee and place your left foot down on the floor in front of you 2. Grab your right foot with your right arm and pull your foot towards your back Hold for 30 seconds and then switch legs

12

Hip Adductor Stretch 1. Stand in a wide, sumo stance 2. Keep your left leg straight and toes facing forward while bending your right leg and turning your toes out to the side 3. Form the squat position and rest your hands on your bent right leg 4. Hold for 30 seconds and then switch legs Lying Hamstring Stretch 1. Lie on your back with both legs flat on the ground 2. Raise your left leg toward the ceiling and clasp both hands j ust below the back of your knee, stretching your leg upwards 3. Slowly straighten your knee until you feel a stretch in your thigh 4. Hold for 30 seconds then lower to the ground and switch legs

W ARM-UP/cool down I don?t have time to warm-up do I have to? I?ll be honest, I have been prone to skip my warm up in the past because I couldn?t be bothered. It wasn?t until I become a personal trainer that I appreciated how important it is to warm your body up before a workout. You?ll feel better, be able to lift more, prevent inj ury and reduce muscle soreness. It?s only 5 minutes, so please, don?t skip it! What should I do to warm up? A 5 minute workout that boosts your heart rate will do it. You can j ump on the treadmill and do a j og or a brisk walk, skip, do star j umps, run on the spot or do burpees, whatever gets your heart racing and warms up your body! What should I do for the cool down?

# BODYBYMG

A slow 5 minute walk on the treadmill is great too cool down as well as some static stretching

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CONTACT What is the best way to reach you? I'd prefer if you contact me via the private Facebook group: https://www.facebook.com/ groups/ bodybymg/

# BODYBYMG

If you have a question that is more personal, or you don't feel comfortable using the Facebook group, email me [email protected] Please be aware I do receive plenty of emails a day so for a quicker response, try to make use of the Facebook group Body by MG.

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DISCLAIMER The Body by MG guide is provided as is without any guarantees or warranty. In association with the product, Madalin makes no guarantees of any kind, either express or implied, including but not limited to warranties of merchantability, fitness for a particular purpose, of title, or of non-infringement of third party rights. Use of this guide by a user is at the user?s risk. Please consult your health care professional to determine if this program is right for you. Madalin Giorgetta is not responsible for any inj uries during the commencement of this program. The outside links provided in this guide are not my own, nor do I claim them to be.

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This guide is not for resale, and may only be reproduced with direct permission from the owner. Every PDF associated with this guide, is licensed to a single user only.

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BOD Y B Y M G BOOTY GUIDE

WEEK1- 4 16

R A D N E CAL

WEEK 1-4 CALENDAR

-4 1 K E E W

17

MON

TUES

WED

THU

WK 1

BOOTY

GLUTE PUMPER

REST

BOOTY

WK 2

BOOTY

GLUTE PUMPER

REST

WK 3

BOOTY

GLUTE PUMPER

REST

WK 4

BOOTY

GLUTE PUMPER

REST

FRI

GLUTE STRENGTH PUMPER

BOOTY

GLUTE STRENGTH PUMPER

BOOTY

GLUTE STRENGTH PUMPER

BOOTY

GLUTE STRENGTH PUMPER

4 1 K E WE BOOTY MONDAY

WARM UP + DYNAMIC STRETCH SET TYPE

EQUIPMENT

WEIGHT (KG)

RESISTANCE BAND

-

RESISTANCE BAND

-

RESISTANCE BAND

-

CABLE MACHINE ANKLE STRAPS

10-16

CABLE MACHINE ANKLE STRAPS

8-12

DUMBBELL + PAD RESISTANCE BAND

14-20

EACH LEG

BENCH

-

STRAIGHT LEG REVERSE HYPER

1X 20

BENCH

-

3x SEATED HIP ABDUCTION

1X 60

RESISTANCE BAND BENCH

-

FROGGIES

1X 40

MAT

-

EXERCISE CRAB WALK

TRISET

SETS X REPS 2 X 40 STEPS

2 X 20

CLAMS

EACH LEG

DONKEY KICK

EACH LEG

CABLE KICKBACK

2 X 15

3 X 10 EACH LEG

SUPERSET 3 X 15

CABLE HIP ABDUCTION

EACH LEG

DUMBBELL GLUTE BRIDGE

3 X 25

SUPERSET

WEEK 1-4 BOOTY

1LEG RAISED GLUTE BRIDGE

18

FINISHER

3 X 12

COOL DOWN + STATIC STRETCH

4 1 K E E W

PROGRESSIVE OVERLOAD WEEK 1

EXERCISE

CRAB WALK

CLAMS

DONKEY KICK

WEEK 1-4 PROGRESSIVE OVERLOAD

CABLE KICKBACK

19

CABLE ABDUCTION

DUMBBELL GLUTE BRIDGE 1LEG RAISED GLUTE BRIDGE STRAIGHT LEG REVERSE HYPER 3x SEATED HIP ABDUCTION

FROGGIES

SETS X REPS

KG

WEEK 2 SETS X REPS

KG

BOOTY

WEEK 3 SETS X REPS

KG

WEEK 4 SETS X REPS

KG

CRAB WALKS

THE STARTING POSITION -

Place a resistance band j ust above your knees Open your stance to j ust wider than your hip width Turn your feet outwards Contract your glutes by rotating your thighs outwards Your knees should be in line with your feet Clasp your hands above your head to use as a counterbalance

PROPERPERFORMANCE -

Lower yourself into a slight squat position, as if you are going to sit down on a chair Keep your upper torso still, and step sides- whilst keeping a tight resistance on the band The other leg should be still pushing out against the band Take half a step inwards with the other leg- don?t step too far Repeat all of the instructions above in a slow, controlled motion- think of a crab walking! Swap sides

BOOTY

COACHING CUES -

When performing the exercise ensure that your inner foot doesn?t spring in, as this will decrease the tension on the band Keep your steps even and don?t step too far in either direction

20 # BODYBYMG

CLAMS

THE SET UP -

Start by lying on your side on the floor The resistance band should be wrapped around the top of your knees Support your upper body, with the weight bearing arm being at 90 degrees and hand facing forwards Use the other hand as a counterbalance Keep shoulder in line with the weight bearing arm Flex the hips to 45 degrees and knees at around 90 degrees, with right leg on top of your left

PROPERPERFORMANCE -

Begin the exercise by abducting the right leg Push the knee of the right leg away from the centre line of the body Your feet should remain in contact throughout the whole motion of the exercise - it can help to take your shoes off Pause at the top of the exercise and return back to the starting position Swap sides

COACHING CUES Keep your neck in a neutral position Engage your core throughout the whole motion

BOOTY

-

21 # BODYBYMG

DONKEY KICK

THE SET-UP -

Start off in a traditional box press up position with the resistance band around the knees Keep your knees together and at around 90 degrees Engage your core and keep your neck in a neutral position

PROPERPERFORMANCE -

Push your active leg backwards and up into the air, keeping the 90 degree bend on the knee with toes pointing outwards The thigh of the rear leg should be parallel with the floor Push your leg backwards from the heel Squeeze your butt at the top part of the motion and hold for 1-2 seconds Land in a controlled manner and go back to start position Swipe sides

COACHING CUES Keep your hips and head in line throughout the whole motion I use the Sling Shot Medium Hip Circle as the resistance band Keep your active foot slightly angled to engage the glutes

BOOTY

-

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CABLE KICKBACK

THE SET UP -

Attach the ankle cuff to your ankle and face the machine from about 2 feet away Grab the frame of the machine for balance and support Your feet should be hip-width apart Hinge your hips and sit them back slightly Your glutes and hamstring should feel slightly stretched Keep your hips level, engage your core to keep your back neutral

PROPERPERFORMANCE -

Use your butt muscles to lift the rear leg behind you in an arc Squeeze your butt at the top of your range of motion and pause Return the leg to the starting position Perform reps on the alternate leg

COACHING CUES -

BOOTY

-

Depending of your flexibility try to extend your leg as far as possible from the hip and keep your leg as straight as possible Always keep the tension on the cable when executing the whole exercise

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CABLE HIP ABDUCTION

THE SET UP -

Stand up tall with your feet close together next to the machine Attached the strap of the low pulley machine onto your ankle (the one closest to the machine from machine) Use the nearest arm to the machine for stability

PROPERPERFORMANCE -

Start by lifting and crossing your leg across your other leg, try to keep your torso from twisting This will lift the weight and pause at the top of the motion Then under control lower the weighted leg back to the starting position Repeat on the opposite side

COACHING CUES Concentrate on moving at the hip and keeping your upper body still You can step further away as you get better at the exercise

BOOTY

-

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1LEG RAISED GLUTE BRIDGE

THE SET-UP -

Begin by lying on your back and bring your heels as close to your butt as you can Flatten out the lower back as you tighten your core Bring your arms out to the sides to help with balance and stability Look upwards to keep your neck in a neutral position.

PROPERPERFORMANCE -

Keep your hips level, lift one leg off the floor and extend it upwards Lift your hips and butt off the floor, use your glutes to thrust your hips upwards Push your bodyweight through the heel of the supporting leg At the top end of the motion, squeeze your glutes and hold for 1-2 seconds Lower your back downwards to the floor whilst keeping the lifted leg extended Switch legs and repeat on the opposite side

COACHING CUES BOOTY

-

Keep the core engaged, drive your bodyweight upwards using your glutes Don?t let your hips sag and keep them level at all times When you drive your bodyweight through your heels, you should be able to lift your toes off the floor

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DUMBBELL GLUTE BRIDGE

THE SET UP -

Begin by laying on your back and bring your heels close to your glutes Have a soft bend in your knees and place the dumbbell comfortably on your naval, use a mat if the dumbbell hurts your hips Flatten out the lower back as you tighten the core and keep your shoulders in contact with the floor

PROPERPERFORMANCE -

Begin to push up through the hips, flexing the glutes as you do, maintaining a lower flat back Push up as high as you can, you should only feel this working the glutes Use your shoulders as a balance Lower the back down to the floor

COACHING CUES Engage your core throughout the whole exercise Look upwards as this keeps the neck in a neutral position Keep your feet flat on the floor

BOOTY

-

26 # BODYBYMG

STRAIGHT LEG REVERSE HYPER

THE SET UP -

Lay face down on a bench Your hips should be placed on the edge of the bench Hold the underneath of the bench, your hands should be in line with your face Place your heels together and turn the toes out slightly Straighten your legs backwards

PROPERPERFORMANCE -

Lift the heels towards the ceiling Squeeze your butt as you lift your legs The legs should be parallel with the ground Your hips should be in contact with the bench the entire time Hold this position for 1-2 seconds squeezing your glutes Then under control lower your legs so that your toes are in contact with the floor

COACHING CUES Engaging core keeps your back straight and isolates your glutes Watch out for lower back pain, make sure your hips are positioned correctly, and you're not extending your legs to far in the air

BOOTY

-

27 # BODYBYMG

3X SEATED HIP ABDUCTION

THE SET UP -

Place a resistance band around both legs and j ust above the knees Have an even tension on the resistance band Start in a sitting position, with knees at 90 degrees and feet shoulder width apart Cross your arms over your chest

PROPERPERFORMANCE -

Your upper body can be in 3 positions: leaning forwards, upright and leaning backwards Complete 20 reps for each of the 3 body positions To perform 1rep, push your knees outwards, past your feet Hold in the abducted position for 1second and then return back to the starting position

COACHING CUES -

BOOTY

-

Always keep the resistance band under a tension throughout the whole motion Keep your back, head and neck in a neutral position by looking forwards Keep the movements very smooth and not j erky Try to keep your hips in a level and neutral position

28 # BODYBYMG

FROGGIES

THE SET UP -

Start in the glute bridge position Flatten out the lower back as you tighten your core Bring your arms out to the side to help keep balance Tuck your neck into your chest

PROPERPERFORMANCE -

Dig your elbows in the floor and make fists with your hands or keep you palms flat along the floor for balance Place the soles of the feet together and move them towards your butt Increase the flexion at your knees The hips should be abducted and externally rotated Bridge in the air whilst maintaining your body position

COACHING CUES -

BOOTY

-

Maintain flexion at the knees, abduction and external rotation at the hips when executing froggies- as this fully activates your glutes Lower your lower back and engage your core, also helps with full activation of the glutes

29 # BODYBYMG

4 1 K E WE BOOTY STRENGTH THURSDAY

WARM UP + DYNAMIC STRETCH SET TYPE

EXERCISE

SETS X REPS

EQUIPMENT

WEIGHT (KG)

WARM UP

TRAP BARDEADLIFT

2 X 10

TRAP BAR

20-30

STANDARD

TRAP BARDEADLIFT

5 X5

TRAP BAR

40-60

CRAB WALK

2 X 40

RESISTANCE BAND

-

RESISTANCE BAND

-

MAT

-

BARBELL + PAD RESISTANCE BAND MAT

30-40

BARBELL + PAD RESISTANCE BAND MAT

50-70

GLUTE PUMPERRESISTANCE BAND I

GLUTE ACTIVATION

DONKEY KICK

STEPS

2 X 15 EACH LEG

FROGGIES

2 X 40

WARM UP

GLUTE BRIDGE

2 X 10

STANDARD

GLUTE BRIDGE

5 X5

COOL DOWN + STATIC STRETCH

30 # BODYBYMG

8 5 K E WE

BOOTY STRENGTH

PROGRESSIVE OVERLOAD WEEK 1

EXERCISE

MONSTERWALKS

BIRD DOG

FIRE HYDRANT

RB ABDUCTION

GLUTE PUMPERRESISTANCE BAND I

BB GLUTE BRIDGE

BB HIP THRUST

31 # BODYBYMG

SETS X REPS

KG

WEEK 2

SETS X REPS

KG

WEEK 3 SETS X REPS

KG

WEEK 4 SETS X REPS

KG

MONSTERWALKS

THE SET UP -

Place the resistance band around both of your legs Stance should be around shoulder width apart Feet should be flat on the floor Have a slight bend at the knees Stand up tall, engage your core Keep the arms in a relaxed neutral position and out in front of your chest

PROPERPERFORMANCE -

BOOTY STRENGTH

-

Step out forwards and out to the side with one foot. Then step forwards and out to the side with the other foot Keep your steps as wide as possible when moving forwards, as this will create the monster walk Take 20 steps forwards and 20 steps backwards

COACHING CUES -

To make the exercise harder place the resistance band further down your legs Keep your hips stable when you walk and don?t waddle Look upwards and keep your neck in a neutral position If possible try to keep the heel of the front foot in line with the toes of the back foot Always keep the tension of the resistance band even throughout the

32 # BODYBYMG

THE BIRD DOG

THE SET UP -

Start on all fours with your legs hip width apart Arms shoulder width apart with the hands flat on the floor Keep your shoulder above your wrists The bodyweight should be supported on both hands and the knees Look down at the floor to keep the neck in a neutral position Squeeze the belly button towards the spine The shoulder and hips should in a line

PROPERPERFORMANCE -

BOOTY STRENGTH

-

Lift and extend an arm outwards until it is parallel with your shoulder Simultaneously extend the leg (opposite side as the lifted arm) and raise it up to hip height Squeeze the glutes and hold for 1-2 seconds Lower both limbs and return back to the starting position Alternate sides

COACHING CUES -

Keep the upper torso static through the whole motion Engage the glutes and not the lower back muscles when lifting the legs Keep the back straight and don?t allow it to dip Add ankle weights to challenge yourself

33 # BODYBYMG

FIRE HYDRANT

THE SET UP -

Place a resistance band j ust above the knees Begin on fours, keeping your shoulders over the wrists and knees directly underneath your hips Keep your spine long and in a neutral position

PROPERPERFORMANCE -

BOOTY STRENGTH

-

Lift your left knee to the left whilst keeping the rest of the body static The left knee will be at a 90 degree angle and the leg will be parallel to the ground The point of the hips should be in line with the floor Hold at the hips full range of motion for 1second Lower the left knee under control back towards the ground whilst keeping the tension on the band Switch sides

COACHING CUES -

Maintain a slow and controlled motion throughout the whole exercise Don?t let your body move sideways when lifting your hips Engage your core as this keeps all of the body in line Keep the hips even and don?t lower one side of your hips to get your leg parallel with the floor

34 # BODYBYMG

3X SEATED PULSE HIP ABDUCTION

THE SET UP -

Place a resistance band around both legs and j ust above the knees Have an even tension on the resistance band Start in a sitting position, with knees at 90 degrees and feet shoulder width apart Cross your arms over your chest

PROPERPERFORMANCE

BOOTY STRENGTH

-

Your upper body can be in 3 positions: leaning forwards, upright and leaning backwards Complete 20 reps + 20 pulses for each of the 3 body positions For each pulse push the outside of your knees against the resistance band as quickly as possible Hold in the abducted position for 1second and then return back to the starting position

COACHING CUES -

Always keep the resistance band under a tension throughout the whole motion Keep your back, head and neck in a neutral position by looking forwards Keep the movements very smooth and not j erky Try to keep your hips in a level and neutral position

35 # BODYBYMG

BARBELL GLUTE BRIDGE

THE SET UP -

Place a resistance band j ust above the knee Sit down, roll the bar over your legs and position the padding over the crease of your hips Lie down, bend your knees and plant your feet on the floor Your feet should be hip-width apart and close to your butt Grab the bar with both hands at shoulder width apart

PROPERPERFORMANCE -

Drive your hips, making a straight line between your upper torso, knees and shoulders Squeeze your butt at the top of the motion of the bridge and pause for 1-2 seconds Lower your hips with control back to the starting position

BOOTY STRENGTH

COACHING CUES -

Using a resistance band stops your legs from moving outwards Using a pad helps with comfort Keep you shins vertical and feet straight Don?t let your knees collapse inwards Push through your heels and lift your toes off the ground Engage your core to protect your lower back

36 # BODYBYMG

BARBELL HIP THRUST

THE SET UP -

Sit on the ground with a bench directly behind you (the bench should be locked into the floor or in front of a wall otherwise it will move) Lean back onto the bench so that the back of your shoulders are in contact Use a padded barbell with Olympic size, large diameter plates and roll the bar over your thighs The barbell should be positioned right above your pubic bone Your feet should be shoulder width apart with the knees at 90 degrees Tuck your chin to increase glute activation Depending on your height, the bench should be between 12"-14".

PROPERPERFORMANCE -

BOOTY STRENGTH

-

37

-

Push both feet into the ground and drive your hips through their full range of motion by using your glutes Keep the barbell positioned right above your pubic bone throughout the whole motion Squeeze your glutes Hold at the top of the motion and then lower your hips back to the starting position

COACHING CUES -

Don?t let your toes pop up and always push through your heels Don?t allow your knees to rotate inwards Keep your ribs and shoulders down Use a smooth technique and this will keep the barbell in place Your shins should be vertical when at the top of the motion Use a resistance band and push your knees against it to maintain activation of the glutes

# BODYBYMG

BOD Y B Y M G GLUTE PUMPERS

BENCH+ BAND 38

r e p m u p e t u l g

WEEK 1+3 TUESDAY

GLUTE PUMPER

warm up + dynamic stretch

39

RESISTANCE BAND TYPE

EXERCISE

REPS

SKLZ RED MINI BAND

MONSTERWALKS

40 STEPS

SKLZ RED MINI BAND

WALL SIT

60 SECONDS

SLING SHOT HIP CIRCLE

SINGLE LEG LYING LIFT

20 EACH LEG

ANKLE WEIGHTS (OPTIONAL)

BIRD DOG

15 EACH SIDE

SLING SHOT HIP CIRCLE

GLUTE BRIDGE

20

SKLZ BLACK MINI BAND

SQUATS

20

SKLZ YELLOW MINI BAND

QUADRUPED STRAIGHT LEG LIFT

15 EACH LEG

execution AMRAP - AS MANY ROUNDS AS POSSIBLE IN 30 MINUTES Rest for 1minute in between each round.

MONSTERWALKS

THE SET UP -

Place the resistance band around both of your legs Stance should be around shoulder width apart Feet should be flat on the floor Have a slight bend at the knees Stand up tall, engage your core Keep the arms in a relaxed neutral position and out in front of your chest

PROPERPERFORMANCE -

Step out forwards and out to the side with one foot. Then step forwards and out to the side with the other foot Keep your steps as wide as possible when moving forwards, as this will create the monster walk Take 20 steps forwards and 20 steps backwards

COACHING CUES GLUTE PUMPER

-

To make the exercise harder place the resistance band further down your legs Keep your hips stable when you walk and don?t waddle Look upwards and keep your neck in a neutral position If possible try to keep the heel of the front foot in line with the toes of the back foot Always keep the tension of the resistance band even throughout the

40 # BODYBYMG

WALL SIT

THE SET UP -

Place a resistance band j ust above both knees Go into a wall squat position The back should be straight and pressed into the wall The elbows are bent and the hands are clasped in front of the chest Plant both feet flat on the floor, shoulder width apart and toes pointing forwards Have an even distribution of bodyweight through the feet Slightly push the knees outwards to sustain an even load on the band Both the thighs and the arm should be parallel to the floor Look forwards to keep the neck in a neutral position

PROPERPERFORMANCE -

Hold the wall sit position for 1minute or as long as you can

GLUTE PUMPER

COACHING CUES -

Zone out and breathe through the wall sit Keep the tension on the band even throughout the whole motion Engage the core to protect the lower back Engage the glutes to keep the pelvis in a neutral position

41 # BODYBYMG

SINGLE LYING LEG LIFT

THE SET UP -

Place the resistance band around the calf muscles Start by lying on your side on the floor The resistance band should be wrapped around the calf muscles Support the head with the arm (elbow 45 degrees) and use the arm as a counterbalance Extend both legs, with one leg resting on top of the other (ankles in contact) Keep the body straight by engaging the core

PROPERPERFORMANCE -

Move one leg upwards and keep the other leg grounded on the floor The sideways movement should be through the hips and there should be some resistance from the band Squeeze the glutes and hold for 1-2 seconds Under control return the leg back to the starting position Alternate legs

COACHING CUES GLUTE PUMPER

-

Keep the hip points level when you move the legs, this is achieved by engaging the glutes Ensure the motion is smooth and not j erky, as this keeps the motion of the legs straight

43 # BODYBYMG

THE BIRD DOG

THE SET UP -

Start on all fours with your legs hip width apart Arms shoulder width apart with the hands flat on the floor Keep your shoulder above your wrists The bodyweight should be supported on both hands and the knees Look down at the floor to keep the neck in a neutral position Squeeze the belly button towards the spine The shoulder and hips should in a line

PROPERPERFORMANCE -

Lift and extend an arm outwards until it is parallel with your shoulder Simultaneously extend the leg (opposite side as the lifted arm) and raise it up to hip height Squeeze the glutes and hold for 1-2 seconds Lower both limbs and return back to the starting position Alternate sides

COACHING CUES GLUTE PUMPER

-

Keep the upper torso static through the whole motion Engage the glutes and not the lower back muscles when lifting the legs Keep the back straight and don?t allow it to dip Add ankle weights to challenge yourself

43 # BODYBYMG

GLUTE BRIDGE

THE SET UP -

Place a resistance band j ust above both knees Begin by lying on your back and bring your heels as close to your butt as you can Flatten out the lower back as you tighten the core and bring your arms out to the sides to help with balance and stability

PROPERPERFORMANCE -

Lift your hips and butt off the floor, use your glutes to thrust your hips upwards Push your bodyweight through the heels of both supporting legs Push against the resistance band with your knees Fully extend your hips, at the top end of the motion squeeze your glutes and hold for 1-2 seconds Lower your back downwards to the floor under control

COACHING CUES

GLUTE PUMPER

-

Keep the core engaged, drive your bodyweight upwards using your glutes Don?t let your hips sag and keep them level at all times When you drive your bodyweight through your heels, you should be able to lift your toes off the floor The resistance band on your knees will stop your knee from moving outwards- this further isolates your glutes Keep an even tension on the resistance band throughout the whole

44 # BODYBYMG

SQUATS

THE SET UP -

Tall up stand, with feet shoulder width apart Place a resistance band above your knees The toes should be facing forwards Arm in front of the body with your hands clasped together The neck, shoulders, hips and knees are all in a neutral position Look forwards, chest proud and keep the chin up

PROPERPERFORMANCE -

GLUTE PUMPER

-

Hinge the hips and bend the knees Keep the back straight and knees point in the same direction as the feet Slowly descend until the thighs are parallel with the floor Squeeze the quads and hold for 3 seconds Push your knees out and let your toes go over your knees Extend the hips and knees, move back to the starting position

COACHING CUES -

Keep the head facing forwards, back straight and the chest out proud Keep the feet flat, with an even weight distribution throughout the whole motion Keep the knees in the same direction as the feet Position the arms slightly forwards as this allow the upper torso to be more erect. Engage the core to protect the lower back

45 # BODYBYMG

QUADRUPED STRAIGHT LEG LIFTS

THE SET UP -

Place a resistance band around the foot (supporting) and ankle (active) Begin on all fours, keeping your shoulders over the wrists and knees directly underneath your hips Keep the spine long and in a neutral position The feet should be flexed

PROPERPERFORMANCE -

Straighten the leg with the band around the ankle behind you Keep the foot flexed and lift the leg upwards until it is parallel with the floor Ensure that the other leg remains on the floor (band around the foot) Squeeze the glutes and hold for 1-2 seconds Under control lower the leg back down to the starting position Alternate the legs when ready

GLUTE PUMPER

COACHING CUES -

Maintain a slow and controlled motion throughout the whole exercise Don?t let your body move sideways when lifting your hips Engage your core as this keeps all of the body in line Keep the hips even and don?t lower one side of your hips to get your leg parallel with the floor. Keep the arms straight throughout the whole exercise

46 # BODYBYMG

r e p m u p e t u l g

WEEK 1+3 FRIDAY

warm up + dynamic stretch

EQUIPMENT

EXERCISE

REPS

1X BENCH ANKLE WEIGHTS

BENT LEG REVERSE HYPER

20

EXTENDED RANGE SIDE LYING HIP ABDUCTION

30 EACH LEG

EXTENDED RANGE FIRE HYDRANT

25 EACH LEG

1X BENCH

FEET ELEVATED GLUTE BRIDGE

20

1X BENCH

FEET ELEVATED SINGLE LEG GLUTE BRIDGE

12 EACH LEG

ANKLE WEIGHTS (OPTIONAL)

STRAIGHT LEG KICKBACK

15 EACH LEG

2X BENCH

SINGLE LEG DOUBLE BENCH HIP THRUST

12 EACH LEG

(OPTIONAL)

1X BENCH ANKLE WEIGHTS (OPTIONAL)

1X BENCH ANKLE WEIGHTS

GLUTE PUMPER

(OPTIONAL)

47

execution AMRAP - AS MANY ROUNDS AS POSSIBLE IN 30 MINUTES Rest for 1minute in between each round.

BENT LEG REVERSE HYPER

THE SET UP -

Lay face down on a bench Your hips should be placed on the edge of the bench Hold the underneath of the bench, your hands should be in line with close to your face Your legs should be apart forming an "A" shape with your toes turned out slightly

PROPERPERFORMANCE -

Keep your knees bent and lift the heels towards the ceiling Squeeze your butt as you lift your legs The upper part of the legs should be parallel with the ground and then hold this position for 1-2 seconds Then under control lower your legs so that your knees are in close to the floor

COACHING CUES

GLUTE PUMPER

-

Engaging core keeps your back straight and isolates your glutes Only lift your legs slightly higher than parallel from the ground; you don?t feel want to feel your lower back muscles working Keep your head and neck in a neutral position by looking down at the bench Add ankle weights to further advance this exercise

48 # BODYBYMG

EXTENDED RANGE SIDE LYING HIP ABDUCTION

THE SET UP -

Lay flat on your side on a bench Your hips should be placed near the edge of the bench Your weight bearing arm should have a 90 degree bend at the elbow, whilst supporting your upper body weight Engage your core to keep your spine straight, with the head in a neutral position Your bottom leg should have a bend at the knees, your top leg should have a stretch on it and draped over the bottom leg Your foot on the top leg should be turned slightly to face the floor

PROPERPERFORMANCE -

Raise the top leg from the below the bench line to as high as possible Keep the active leg straight and move from the hip and glutes Repeat with the opposite leg

GLUTE PUMPER

COACHING CUES -

By turning the foot to face the floor (active leg), increases the hip inwards rotation and glute activation Add ankle weights to further advance this exercise

49 # BODYBYMG

EXTENDED RANGE FIRE HYDRANT

THE SET UP -

Place one knee and both hands onto a bench Your bodyweight should be spread evenly between your hands and the knee on the bench The knees should be under your hips and the hands under the shoulders Straighten your arms and look downwards to keep your neck in a neutral position Engage your core to keep your back straight

PROPERPERFORMANCE -

GLUTE PUMPER

-

50

-

Lift the leg (that isn?t on the bench) straight up to the side Squeeze your butt as you lift your leg upwards and outwards Lift your left (that isn?t on the bench) straight up to the side, whilst keeping the rest of your body static The lifting knee should be at a 90 degree angle and the upper leg parallel to the ground Squeeze your glutes Hold this position at the top of the hip?s motion for 1-2 seconds Lower the lifting knee under control back to the ground

COACHING CUES -

Keep the leg straight as you lift, don?t bend your elbows or lean away to get a higher lift Don?t swing the leg upwards as you lift them to the sides Add ankle weights to further advance this exercise

# BODYBYMG

FEET ELEVATED GLUTE BRIDGE

THE SET UP -

Lay flat on the floor and place the heels on a bench The feet should be hip width apart and toes pointing upwards The shoulder and back in a neutral position Flex the hips and bend the knee to 90 degrees Engage the core to protect the lower back Have a 90 degree bend at the elbows (have a slight splay at both elbows) Back of the upper arms in contact with the floor Look up towards the ceiling and keep the neck in a neutral position

PROPERPERFORMANCE -

Move the hips upwards and keep the knees at 90 degrees Transfer the bodyweight to the upper back and heels (have slight flexion at the ankles) At the top end of the motion squeeze the glutes Hold for 1-2 seconds Under control lower the bodyweight back to the starting position

COACHING CUES GLUTE PUMPER

-

Engage the glutes to keep the points of the hips level throughout the whole motion Keep the motion smooth and not j erky The arms should remain in the same position throughout the whole motion Keep the shoulders and the back of the head in contact with the floor at all times Keep the core engaged throughout the whole exercise to protect the lower back

51 # BODYBYMG

FEET ELEVATED SINGLE LEG GLUTE BRIDGE

THE SET UP -

Lay flat on the floor and place the heels on a bench The feet should be hip width apart and toes pointing upwards The shoulder and back in a neutral position Flex the hips and bend the knee to 90 degrees Engage the core to protect the lower back Have a 90 degree bend at the elbows (have a slight splay at both elbows) Back of the upper arms in contact with the floor Look up towards the ceiling and keep the neck in a neutral position

PROPERPERFORMANCE -

GLUTE PUMPER

-

52

Move the hips upwards and lift one leg up and keep the knees at 90 degrees Transfer the bodyweight to the upper back and heels (have slight flexion at he ankles) At the top end of the motion squeeze the glutes Hold for 1-2 seconds Under control lower the bodyweight back to the starting position Repeat on the other side once all reps are complete

COACHING CUES -

Engage the glutes to keep the points of the hips level throughout the whole motion Keep the motion smooth and not j erky Keep the shoulders and the back of the head in contact with the floor at all times Keep the core engaged throughout the whole exercise to protect the lower back

# BODYBYMG

STRAIGHT LEG KICKBACK

THE SET UP -

Start on all fours with your legs hip width apart Arms shoulder width apart with the hands flat on the floor Keep your shoulder above your wrists The bodyweight should be supported on both hands and the toes The knees should have a 90 degree bend Look down at the floor to keep the neck in a neutral position The shoulder and hips should in a line

PROPERPERFORMANCE -

Use the hip muscles to kick the active leg backwards Bend the knee to extend the active leg straight The thigh of the active leg should be parallel with the floor Squeeze your glutes at the top part of the motion and hold for 2-3 seconds Under control return the active leg back to the starting position Alternate legs

GLUTE PUMPER

COACHING CUES -

Keep a tight core throughout the exercise and do not allow the lower back to dip Have a slight bend on the elbows Keep the upper torso static The movement should come from the hips and as this drives the knee Keep the active knee inside the line of the elbow Add ankle weights to further advance this exercise

53 # BODYBYMG

SINGLE LEG DOUBLE BENCH HIP THRUST

THE SET UP -

Sit comfortably in between two benches Your shoulders/upper back should in contact with one bench Your toes/middle of the foot should be resting on the other bench with your knees around 90 degrees Place your arms out straight on the bench and use these to stabilise your upper body Your hips should be in a neutral position Keep your chin tucked in

PROPERPERFORMANCE -

GLUTE PUMPER

-

Lift one foot off the bench and move the knee slightly towards the chest (hold that leg position) Lift your butt off the ground, drive your hips upwards and squeeze your glutes Your active leg?s thigh should be parallel with the floor Use your glutes to keep your lower back level and to prevent your hips from rocking Activate the glutes to lower your butt under control back towards the floor Repeat on the other side once all reps are complete

COACHING CUES -

Squeezing your glutes to protect your back from hyperextending Always lower your butt back to the ground in a controlled manner Never rock your hips and keep your upper body under control

54 # BODYBYMG

r e p m u p e t u l g

WEEK 2+4 TUESDAY

GLUTE PUMPER

warm up + dynamic stretch

55

RESISTANCE BAND TYPE

EXERCISE

REPS

SKLZ BLACK MINI BAND

CRAB WALKS

40 STEPS

SKLZ BLACK MINI BAND

PULSE SQUAT

15

SKLZ BLACK MINI BAND

STANDING KICKBACK + ABDUCTION

20 + 20 EACH LEG

SLING SHOT HIP CIRCLE

DONKEY KICK

15 EACH LEG

SLING SHOT HIP CIRCLE

SINGLE LEG GLUTE BRIDGE

15 EACH LEG

ANKLE WEIGHTS (OPTIONAL)

SIDE CLAM PLANK

15 EACH LEG

SKLZ RED MINI BAND

WALL SIT ABDUCTION

20

execution AMRAP - AS MANY ROUNDS AS POSSIBLE IN 30 MINUTES Rest for 1minute in between each round.

CRAB WALKS

THE SET UP -

Place a resistance band j ust above your knees Open your stance to j ust wider than your hip width Turn your feet outwards Contract your glutes by rotating your thighs outwards Your knees should be in line with your feet Cup your hand at chest height, to use as a counterbalance

PROPERPERFORMANCE -

GLUTE PUMPER

-

Lower yourself into a slight squat position, as if you are going to sit down on a chair Keep your upper torso still, and step sides- whilst keeping a tight resistance on the band The other leg should be still pushing out against the band Take half a step inwards with the other leg- don?t step too far Repeat all of the instructions above in a slow, controlled motion- think of a crab walking!

COACHING CUES -

When performing the exercise ensure that your inner foot doesn?t spring in, as this will decrease the tension on the band Keep your steps even and don?t step too far in either direction Perform 20 steps to one side and then take another 20 steps to the

56 # BODYBYMG

PULSE SQUAT

THE SET UP -

Tall up stand, with feet shoulder width apart Place resistance band j ust above the knees The toes should be facing forwards Arm extended out in front of the body (about upper chest height) The neck, shoulders, hips and knees are all in a neutral position Look forwards, chest proud and keep the chin up

PROPERPERFORMANCE -

GLUTE PUMPER

-

Hinge the hips and bend the knees Keep the back straight and knees point in the same direction as the feet Slowly descend until the thighs are parallel with the floor Squeeze the quads and hold for 1second perform 1pulse, up and down Extend the hips and knees, move back to the starting position.

COACHING CUES -

Keep the head facing forwards, back straight and the chest out proud Keep the feet flat, with an even weight distribution throughout the whole motion Keep the knees in the same direction as the feet Position the arms slightly forwards as this allow the upper torso to be more erect. Engage the core to protect the lower back

57 # BODYBYMG

KICKBACK + ABDUCTION

THE SET UP -

Place a resistance band around the ankles Use a wall/pole for support Plant the feet flat on the floor at shoulder width apart and toes facing forwards Have a slight bend at the knees Engage the core to straighten the back The shoulders, back and hips should be in line and in a neutral position Look forwards as keeps the neck in a neutral position

PROPERPERFORMANCE

GLUTE PUMPER

-

Use the hip muscles to drive one leg out to the side Keep the leg straight when moving it sideways At the top end of the the motion squeeze the glutes Bring the leg back to the starting position (20 reps) Use the hip muscles to kick the active leg backwards At the top end of the motion squeeze the glutes Bring the leg back to the starting position (20 reps) Repeat on the opposite leg

COACHING CUES -

Keep an even tension on the resistance band throughout the whole motion If you're using a very strong resistance band, you don't need to extend your leg far from your body On the side ways (abduction) kick out keep the ankle flexed and toes pointed to engage the hamstrings

58 # BODYBYMG

DONKEY KICK

THE SET-UP -

Start off in a traditional box press up position with the resistance band around the top of the knees Keep your knees together and at around 90 degrees Engage your core and keep your neck in a neutral position

PROPERPERFORMANCE -

Push your active leg backwards and up into the air, keeping the 90 degree bend on the knee with toes pointing outwards The thigh of the rear leg should be parallel with the floor Push your leg backwards from the heel Squeeze your butt at the top part of the motion and hold for 1-2 seconds Land in a controlled manner and go back to start position Repeat on the other side once all reps are complete

COACHING CUES

GLUTE PUMPER

-

Keep your hips and head in line throughout the whole motion Keep your the foot of your active leg pointed outward to further engage the glutes I use the Sling Shot Medium Hip Circle as the resistance band

59 # BODYBYMG

SINGLE LEG GLUTE BRIDGE

THE SET UP -

Place a resistance band j ust above both knees and ensure that it is tight enough to keep your knees together Begin by laying on your back and bring your heels as close to your butt as you can Flatten out the lower back as you tighten the core and bring your arms out to the sides to help with balance and stability

PROPERPERFORMANCE -

Keep your hips level, lift one leg off the floor and extend it out straight Lift your hips and butt off the floor, use your glutes to thrust your hips upwards Push your bodyweight through the heel of the supporting leg At the top end of the motion squeeze your glutes and hold for 1-2 seconds Under control lower your back downwards to the floor, keep the lifted leg extended Switch legs and repeat on the opposite side

GLUTE PUMPER

COACHING CUES -

60

Keep the core engaged, drive your body upwards using your glutes Don?t let your hips sag and keep them level at all times When you drive your bodyweight through your heel, you should be able to lift your toes off the floor The resistance band on your knees will stop your knee from moving outwards- this further isolates your glutes Keep an even tension on the resistance band throughout the whole exercise Only progress to this exercise when you can get your hips up high without engaging your lower back muscles

# BODYBYMG

SIDE CLAM PLANK

THE STARTING POSITION -

Have your forearms resting on the ground with shoulder and arm in a straight line Rest one hand on the hip to help with balancing the body Engage your core and keep your upper torso straight Ensure your hips are stacked with one side directly other the other

PROPERPERFORMANCE -

Bend your hips to 45 degrees and your knees to a 90 degree angle Your feet should be in line with your back Squeeze your heels together and under control lift your top knee Lower the top leg under control back to the starting position Switch legs once the side is complete

COACHING CUES Keep your hips stacked and body static whilst your knee moves Don?t rush this technique and always perform it under control Add ankle weights to further advance this exercise

GLUTE PUMPER

-

61 # BODYBYMG

WALL SIT ABDUCTION

THE SET UP -

Place a resistance band j ust above both knees Go into a wall squat position The back should be straight and pressed into the wall The elbows are bent and the hands are clasped in front of the chest Plant both feet flat on the floor, shoulder width apart and toes pointing forwards Have an even distribution of bodyweight through the feet Slightly push the knees outwards to sustain an even load on the band Both the thighs and the arm should be parallel to the floor Look forwards to keep the neck in a neutral position

PROPERPERFORMANCE -

Abduct you knees outwards, hold and push back in

GLUTE PUMPER

COACHING CUES -

Zone out and breathe through the wall sit Keep the tension on the band even throughout the whole motion Engage the core to protect the lower back Engage the glutes to keep the pelvis in a neutral position

62 # BODYBYMG

r e p m u p e t u l g

WEEK 2+4 FRIDAY

warm up + dynamic stretch

EQUIPMENT

EXERCISE

REPS

1X BENCH 1X RESISTANCE BAND

HIP THRUST

20

1X BENCH

SINGLE LEG HIP THRUST

12 EACH LEG

2X BENCH

DOUBLE BENCH HIP THRUST

20

1X BENCH

BULGARIAN SPLIT SQUAT

12 EACH LEG

STRAIGHT LEG REVERSE HYPER

20

EXTENDED DONKEY KICK

30 EACH LEG

SIDE BALANCE LEG LIFTS

15 EACH LEG

DUMBBELLS (OPTIONAL)

1X BENCH ANKLE WEIGHTS (OPTIONAL)

1X BENCH ANKLE WEIGHTS (OPTIONAL)

ANKLE WEIGHTS

GLUTE PUMPER

(OPTIONAL)

63

execution AMRAP - AS MANY ROUNDS AS POSSIBLE IN 30 MINUTES Rest for 2 minutes in between each round.

HIP THRUST (ADD RESISTANCE BAND)

THE SET UP -

Sit on the ground with a bench directly behind you Add resistance band j ust above your knees (not shown) Lean back onto the bench so that the back of your shoulders are in contact Your feet should be shoulder width apart with the knees at 90 degrees Your elbows should be in contact with the edge of the bench

PROPERPERFORMANCE -

Push both feet into the ground and drive your hips through their full range of motion by using your glutes Squeeze your glutes Hold at the top of the motion for 1-3 seconds and then lower your hips back to the starting position

GLUTE PUMPER

COACHING CUES -

Don?t let your toes pop up and always push through your heels Don?t allow your knees to rotate inwards Keep your ribs and shoulders down Use a smooth technique and don?t use your elbows to drive up your upper body upwards Don?t rock your hips and keep the upper body static Your shins should be vertical when at the top of the motion

64 # BODYBYMG

SINGLE LEG HIP THRUST

THE SET UP -

Sit on the ground with a bench directly behind you Lean back onto the bench so that the back of your shoulders are in contact Your feet should be shoulder width apart with the knees at 90 degrees Your elbows should be in contact with the edge of the bench

PROPERPERFORMANCE -

Push one foot into the ground and drive your hips through their full range of motion by using your glutes Squeeze your glutes and lift one leg up into the air Hold at the top of the motion for 1-3 seconds and then lower your hips back to the starting position Switch legs when all reps are completed on one side

GLUTE PUMPER

COACHING CUES -

Don?t let your toes pop up and always push through your heels Don?t allow your knees to rotate inwards Keep your ribs and shoulders down Use a smooth technique and don?t use your elbows to drive up your upper body upwards Don?t rock your hips and keep the upper body static Your shins should be vertical when at the top of the motion

65 # BODYBYMG

DOUBLE BENCH HIP THRUST

THE SET UP -

Sit comfortably in between benches Your shoulders/upper back should in contact with one bench Your heels should be resting on the other bench with your knees around 90 degrees Place your arms out straight on the bench and use these to stabilise your upper body Your hips should be in a neutral position

PROPERPERFORMANCE -

GLUTE PUMPER

-

Lift your butt off the ground, drive your hips upwards and squeeze your glutes Your thighs should be parallel with the floor Use your glutes to keep your lower back level and to prevent your hips from rocking Activate your glutes to lower your butt under control back towards the floor

COACHING CUES -

Keep your neck in a neutral position Squeezing your glutes will protect your back and stop it from hyperextending

6 # BODYBYMG

BULGARIAN SPLIT SQUAT

THE SET UP -

Tall up stand with your feet hip-width apart Place your hands on your hips to stead yourself

PROPERPERFORMANCE -

Step back and place your rear foot onto a bench Keep your torso upright throughout the whole motion Lower your hips towards the ground, so that your rear knees bends and moves towards the ground Hold for 2-3 seconds Then drive your bodyweight through your rear heel and return back to the starting position Repeat on the other side once all reps are complete

COACHING CUES GLUTE PUMPER

-

Do not bend your upper torso and keep your chest up Drop into the squat with your hips, as opposed to j erking the knee forwards Do not let the knee of the grounded leg collapse inwards, continuously push it outwards Can add dumbbells to advance this exercise

67 # BODYBYMG

STRAIGHT LEG REVERSE HYPER

THE SET UP -

Lay face down on a bench Your hips should be placed on the edge of the bench Hold the underneath of the bench, your hands should be close to your face Place your heels together and turn the toes out slightly Straighten your legs backwards

PROPERPERFORMANCE -

Lift the heels towards the ceiling Squeeze your butt as you lift your legs The legs should be parallel with the ground and hold this position for 1-3 seconds Then under control lower your legs so that your toes are in contact with the floor

GLUTE PUMPER

COACHING CUES -

Engaging core keeps your back straight and isolates your glutes Keep your head and neck in a neutral position by looking down at the bench Add ankle weights to further advance this exercise

68 # BODYBYMG

EXTENDED DONKEY KICK

THE SET UP -

Place one knee and both hands onto a bench Your bodyweight should be spread evenly between your hands and the knee on the bench The knees should be under your hips and the hands under the shoulders Straighten your arms and look downwards to keep your neck in a neutral position Engage your core to keep your back straight

PROPERPERFORMANCE -

In one kicking motion, straighten the leg backwards so that it is parallel with the ground Squeeze your glutes as you kick the leg backwards and hold for 1-2 seconds Under control lower the kicking leg, whilst your foot makes contact with the floor Alternate legs

GLUTE PUMPER

COACHING CUES -

Look down at the bench to keep your neck in a neutral position Keep your pelvis in a neutral and level position Keep your upper body static Add ankle weights to further advance this exercise

69 # BODYBYMG

SIDE BALANCE LEG LIFTS

THE SET UP -

Lay on one side of the body on the floor Lift the body away from the floor, by extending the supporting arm and placing the supporting knee behind the body The supporting elbow should have a slight bend Supporting hand flat on the floor with fingers facing forward The other arm should be in contact with the hips and used for balance The upper body should be straight and parallel with the floor The supporting leg/knee supports the bodyweight The supporting knee should have a 90 degree bend with the foot behind the body The active leg is straight with the outside of the foot in contact with the floor

GLUTE PUMPER

PROPERPERFORMANCE

70

- Use the hip muscles to lift the active leg upwards - The active leg should be parallel with the ground - At the top of the motion squeeze the glutes and core muscles - Hold the position for 1-2 seconds - Under control return the active leg back to the starting position - Alternate legs COACHING CUES - Engage the core to prevent the back from dipping - Keep the hip stacked evenly and the whole upper body static throughout the whole motion - Keep the whole motion smooth and not j erky- this will help with balance - Squeeze the glutes to support/ protect the hips - Add ankle weights to further advance this exercise

# BODYBYMG

W hat now? You've finished the 4 week guide congrats, you did it! But don't think that you're done yet! There's always room for progression and you can move on and make these exercises more challenging. Get creative and where appropriate try: -

resistance bands changing sets + reps barbells instead of dumbbells and vice versa slowing down your eccentrics (lowering) pausing longer in the isometric (e.g bottom of a squat) increasing your load pyramid sets/ drops sets changing your grip incorporating more compound exercises into your strength day

You do not need to "shock" your muscles into growing with a new routine. Many people think that in order to achieve results, they must change their program frequently. This is not the case. You should only be changing your entire program if:

WHAT NOW?

1. The workouts are starting to bore you 2. You are inj ured 3. Your goals change (strength VS hypertrophy)

71

If you're looking for more booty building or an entire body program, I'm your girl! Join over 10,000 women who are changing their lives for the better! See www.madalingiorgetta.com/bodybymg for more information. Good luck and I know you're going to smash it! - Madalin xxx

DISCLAIMER The Body by MG guide is provided as is without any guarantees or warranty. In association with the product, Madalin makes no guarantees of any kind, either express or implied, including but not limited to warranties of merchantability, fitness for a particular purpose, of title, or of non-infringement of third party rights. Use of this guide by a user is at the user?s risk. Please consult your health care professional to determine if this program is right for you. Madalin Giorgetta is not responsible for any inj uries during the commencement of this program.

DISCLAIMER

This guide is not for resale, and may only be reproduced with direct permission from the owner. Every PDF associated with this guide, is licensed to a single user only.

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