Booty Gains

Okay ladies, this ones for y’all. Guys, I guess you can try it too but don’t blame me if ya get some weird looks!(ha) In this workout I really pushed hard and heavy. I have some of my top favorite booty gain workouts in here. These are workouts are what I personally do, so please be careful! This workout is on the longer side. I think it took me an hour and a half to complete.

  • 15-20 minute warmup: I like to walk on an incline at 15% at 3mp
  •  Glute activation exercises (with or without resistance bands). 2×20 squats, 2×20 glute bridges, 20 monster walks (I like to do these before my workout so my glutes are forced to wake up and work)
  • Rope cable pull throughs: 4×15-12-12-12
  • Plate good morning alt. Squats, with a 25lb plate: 4×10
  • Sumo squats with dumbbell: 4×7 regular, 7 half from bottom, 7 half from top
  • Heavy Bar Squats: 4×6,6,5,5
  • Lying leg press: 5×10 with different stances (wide, close, normal, feet set at the top, feet set closer to the bottom)
  • Superset 4×8 leg curls with 4×8(each leg) glute press

I hope y’all enjoy this booty burning workout! I was crazy sore the next day! Have fun!

IMG_9495
Post workout pic. Dang near broke my back.

 

 

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