Copy of Sweet Cakes

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Sweet Cakes by ashley horner ashleyhorner.co

Purchased by Erin Crooks, [email protected] #10268244

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Purchased by Erin Crooks, [email protected] #10268244

Sweet Cakes Everyone is craving that big bootylishious, that junk in the trunk, sweet cakes, solid-as-a-rock glutes! I am going to give you my favorite, most effective, bum supersizing exercises to get you your very own pair of sweet cakes!

HOW TO USE THIS TRAINER: This trainer is meant to be a supplemental trainer. I recommend doing this in conjunction with another Becoming Extraordinary trainer that I have available! This sweet cake trainer is meant to be an add-on workout and shouldn’t last more than 15-20 minutes. Remember, to gain mass you must lift heavy, so you’ll notice on certain exercises you will be lifting heavy. The lower the rep range, the heavier the weight should be. This isn’t a tighten-and-tone trainer but rather one to give you that rock-hard, perky ass. Please follow this program exactly as is, and you will love your results. I can’t wait to see your very own customized sweet cakes! I also recommend doing this trainer 3x a week, on a M/W/F rotation. If you are already working your legs twice a week, then I would add these glute exercises onto your regular workout and then add one extra glute day along with the other prescribed training that day.

EXERCISES IN THIS TRAINER INCLUDE: Glute bridge (single) Barbell hip thrusts (heavy) Pronate (on your stomach, holding onto a bench) Flutter kicks/scissors Cable kickbacks Cable side extensions Reverse lunges Deadlifts Sumo squats Bulgarian split squats Dumbbell side lunges Stability ball leg curls Back extension/GHD Clam shell weighted Plié squats Single leg deadlifts Hip thrusters Curtsy lunges

ashleyhorner.co 1 sweet cakes

Purchased by Erin Crooks, [email protected] #10268244

Week 1 DAY 1 HEAVY DAY 5 sets x 8 reps of the following: Barbell hip thrusters Plié squats holding a dumbbell Single-leg deadlifts Finisher, 100 reps of: Donkey kicks Single-leg hip thrusters (100 total)

DAY 2 Today we are doing a lot of lunges. I recommend doing them body weight only, but if you feel stronger then feel free to add some weight and give that a go. Body weight recommended. If you add weight, do so by holding a plate overhead. 1 set of the following: Walking lunges x 100 Side lunges x 100 each side Curtsy lunges x 100 each side Clam shells x 100 each side Today’s craze is all about that rock-hard, firm, perky set of cakes! I really want you to work hard at this trainer. If you feel like you need to add sets or reps, do so, but first I’d like for you to add weight rather than reps.

DAY 3 HEAVY DAY Six sets of the following: Barbell back squats x 10 (Make sure you’re going deep and heavy) Pronate scissor kicks x 30 Weighted hip thrusters x 30

tip

When doing weighted bridges, use a hand towel to wrap the bar and place over your hips. This will be more comfortable, and you’ll be able to put more weight on that bar. ashleyhorner.co 2 sweet cakes

Purchased by Erin Crooks, [email protected] #10268244

Why are squats one of my favorite exercises? Because you burn more fat doing squats than any other single exercise. One of the most time-efficient ways to burn more calories is actually to gain more muscle! For every pound of additional muscle you gain, your body will burn an extra 60-70 calories per day even while you sleep. So, if you gain five pounds of muscle, you will automatically burn 300-700 more calories per day than you did before.

ashleyhorner.co 3 sweet cakes

Purchased by Erin Crooks, [email protected] #10268244

Week 2 DAY 1 Five sets of: Weighted Bulgarian split squats x 15 each side Jumping Bulgarian split squats, single legged, body weight x 20 each side Reverse extension x 20 Three sets of: Reverse glider lunges x 20 each leg Side glider lunges x 20 each leg Pulsing Split lunges x 10 each side (10 pulses=1 rep) If your training facility does not have gliders, use old hand towels or wash clothes under your feet.

tip

Make sure your knees never go over your toes when performing any kind of lunges or squats.

DAY 2 Five sets of: Weighted GHD x 12 Weighted Plié squats each foot on a separate bench x 15 Single leg elevated hip thrusters x 8 on each side Weighted bridges x 10 (pause for 3 seconds at the top) Jumping split squats x 20

DAY 3 Six rounds of the following: Deadlifts x 10 (heavy) Jumping Squats x 20 Back Squats x 20 Squat wall holds x 60 seconds Stability ball bridge rollouts x 10

ashleyhorner.co 4 sweet cakes

Purchased by Erin Crooks, [email protected] #10268244

Try to perfect every aspect of your life. Love your life, and learn to love your body! Think of training and sculpting as more of a game in order to take away the pressure of thinking you have to look a certain way. Define perfection as what you already are and have rather than as what others expect.

ashleyhorner.co 5 sweet cakes

Purchased by Erin Crooks, [email protected] #10268244

Week 3 DAY 1 Pulsing squats x 100 Then, three sets of the following: Weighted reverse lunges x 10 each side Bulgarian split squats x 10 each side Weighted bridges x 30 Then, after all completed sets, do the following: 1 set of Pulsing squats X 100

DAY 2 300 weighted walking lunges Yes, this is hard… break them up. But only give yourself a minimal break, and then get back to it. Keep perfect form, and put some weight on your shoulders. If this is too challenging, then scale back and go with body weight only.

DAY 3 Five sets of the following: Weighted Bulgarian split squats x 15 each side Jumping split squats body weight x 30 each side Reverse back extension x 30 Three sets of: Reverse glider lunges x 30 each leg Side glider lunges x 30 each leg Pulsing Split lunges with weight x 10 each side (10 pulses=1 rep)

ashleyhorner.co 6 sweet cakes

Purchased by Erin Crooks, [email protected] #10268244

For the rest of this supplemental trainer, I want you to take out all processed sugar and artificial sugar. Fruit and honey are okay, but in the next three weeks as you finish this trainer you will see your skin texture change. Don’t like cellulite? Neither do I! I noticed a HUGE difference in my skin when (even in my coffee) I switched to honey instead of artificial sweeteners like truvia and stevia (these are some natural sweeteners, but I would really like to challenge you to just get rid of all of the artificials). Try it, drink lots of water and see what happens to you.

ashleyhorner.co 7 sweet cakes

Purchased by Erin Crooks, [email protected] #10268244

Week 4 DAY 1 TEN rounds of the following as fast as you can: Barbell glute bridge x 10 Plié squats holding a dumbbell x 20 Squat jumps x 30 HOW MANY MUSCLES MAKE UP YOUR SWEET CAKES?

DAY 2 Four sets of the following: Cable kick backs x 30 each side Cable side kicks x 30 each side (If you do not have cable machines, use body weight only and double the reps, making it 60 reps) Jumping split squats x 20 total Pronate flutters, holding onto a bench x 30 Three sets of the following: Single-leg deadlifts x 8 each side Weighted Bulgarian split squats x 15 each side

DAY 3 Five sets of the following: Weighted GHD or lower back extension x 15 Weighted Plié squats each foot on a separate bench x 15 Single-leg elevated hip thrusters x 15 on each side Weighted bridges x 20 (pause for 3 second at the top) Jumping split squats x 40

ashleyhorner.co 8 sweet cakes

Purchased by Erin Crooks, [email protected] #10268244

Week 5 DAY 1 Five sets of the following: Reverse lunges x 6 each leg Deadlifts x 6 Sumo squats x 20 (really squeeze)

DAY 2 Four sets of the following: Cable kick backs x 10 each side Cable side-leg extensions x 10 each side Dumbbell plié squats x 20 If you do not have ankle straps available to you at your gym, you can pick them up at a local sporting goods store for a reasonable price. Permanent marker your name inside and take them with you from now on.

DAY 3 Three sets of: Weighted hip thrusters x 20 Reverse GHD or lower back extension X 20 Pistol squats X 8 each side Burnout with three rounds of the following: Single leg elevated hip thrusters x 20 on each side

ashleyhorner.co 9 sweet cakes

Purchased by Erin Crooks, [email protected] #10268244

Week 6 DAY 1 Tabata workout 20 seconds of work/10 second of rest for 8 rounds, 5 exercises Runner’s squats (Be sure to alternate left and right leg. By the end of 8 rounds you should have completed 4 rounds on the right and 4 rounds on the left.) Plié squat Jumping lunges Monster mountain climbers Jumping squats

DAY 2 Five sets of: Weighted Bulgarian split squats x 15 each side Cable kickbacks x 20 each side Cable side leg extensions x 20 each side Three sets of: Reverse glider lunges x 20 each leg Side glider lunges x 20 each leg Pulsing Split lunges x 10 each side (10 pulses=1 rep)

DAY 3 Incline walk for 5 minutes at 10-12% grade incline Four sets of: Plié squats X 50 Body weight reverse lunges X 50 each side Weighted back squat X 10 Weighted bridges X 20

ashleyhorner.co 10 sweet cakes

Purchased by Erin Crooks, [email protected] #10268244

Sweet Cakes Congratulations on your new pair of #SweetCakes. If you’re not feeling like you’ve reached the results you were wishing, you probably just need a little more time, and I would recommend continuing on this trainer for an additional 4-6 weeks, supplementing it into your daily workouts three times a week. Once you really see change take place, I would recommend using this trainer twice a week for maintenance. Please remember that to achieve optimum results you must also discipline your nutrition by watching the foods your consuming. I have experienced a huge difference in my butt and the texture in my skin once I cut out most sugars (not talking about fruit, but you should still keep your fruit intake moderately low) and sweets including foods/drinks with artificial sweeteners.

ashleyhorner.co Purchased by Erin Crooks, [email protected] #10268244