About the program!
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Get ready to give your booty a boost! Our online program is all about making your booty firmer and more sculpted. Whether you're a fitness newbie or
a pro, we've got you. We'll show you some exercises and give you tips to boost your confidence and perk up that booty. Say bye to sag and hello to a happier, sexier you. Join us now for the ultimate booty transformation!
Day 1
Box back squats
3×20 @ tempo 3 sec down, explode up
3 sets
10-12 Bulgarian split squats @tempo 3 sec down, 3 sec up
8-10 single leg pistol squats of the box @tempo 2 sec down, 2 sec up
3 sets
20/20 banded hamstring curls @ tempo 3 sec on the negative
15/15 weighted donkey kickbacks @tempo 3 sec negative
Day 2
Warm up
2 sets
20 banded good mornings
10/10 single leg RDL with knee drive
10/10 Cossack squats per side
30 sec elbow plank
A). Hip thrust
3 x 15
Kickstand dumbbell deadlift
12/12 per leg @ tempo 3 sec down, 3 sec up
B). Romanian deadlift
3×15 @ tempo 3 sec down, 3 sec up
Cossack squats
3x 12 per leg @ tempo 3 sec down, 2 sec up
C) single leg glute bridge feet on box
3x 15 per leg @ tempo 3 sec on the negative
3x 20 banded leg extensions @tempo 3 sec negative
Day 3
Warm up
10 shuttle runs
15/15 poliquin step ups
10/10 single leg hip thrust
15 hanging knee raise
Wide stance box squat
3×15 @ tempo 3 sec down, explode up
Split squats
8 per side @ tempo 3 sec down, 3 sec up
30 sec rest
30 sec max DB goblet cyclist squats
X3
3 sets
15 db hamstring curls
30 sec Russian KB swing
Day 4
Warm up
2 min bike, row etc
2 sets
20 walking lunges
20 plank shoulder taps
Hip thrust with 2-4inch elevation
3 x 10 @ tempo 3 sec down, explode up
25 feet DB death march x3
Single leg RDL
3 x 10 per side
@tempo 3 sec down, 2 sec up
Curtsy lunges
3x 12 per side @ tempo 3 sec down, 2 sec up
Banded kick backs
3x 15-20 per side
Weighted fire hydrant
3x 10-15 per side
Day 5
Warm up
60sec – Bike/Row/
2) Long Split Pulse x 20-30 sec/side
3) Middle Split Hinge x 8
4) Bottom Of Squat Hold x 30 sec
X2
A) Box squats
4 x 10 @3 sec tempo down
Suitcase weighted walking lunges
4 x 50’
B) elevated Bulgarian split squats.
Front foot on a plate
3 x 8 per leg @ tempo 3 sec down
Box step downs
3x 10 per leg @ tempo 3 sec down
C) 3 sets
15-15 banded hamstring curls
20 weighted back extensions
Day 6
Warm up
2 min bike, row etc
2 sets
20 walking lunges
20 plank shoulder taps
A). Single leg hip thrust
3 sets
10-15 per leg (20-80% range). @tempo 2 sec down, 2 sec up
Weighted reverse lunge into step up
3 x 10 per leg
B) 4 sets
10 deadlifts @5 sec tempo down
10/10 single leg glute bridge (feet on box)
C) 3 sets
30 sec max cyclist squats
30 banded leg extensions
Day 7
Warm up
2 sets
200m run
15 air squats
10 hanging knee raises
5 inchworm push ups
Back squat
3 x 10 @ tempo 2 sec down
Immediately into 30 sec Russian kbs
4 sets
Bulgarian split squats
8/8 with 3 sec tempo down, 3 sec up
Lateral front rack step up
10/10
3 sets
20 weighted hamstring curls
15/15 weighted donkey kickbacks
Day 8
Warm up
2 sets
200m run
10/10 single leg RDL
20 glute bridge
29 sec hollow hold
3 sets
Deficit Romanian deadlift
3 x 8. 3 sec tempo down, 3 sec up
Deficit reverse lunge
3 x 12 per leg
Hip thrust ( feet on a plate)
3 x 15. 3 sec tempo down, 3 sec up
Cossack squats
3 x 10/side 3 sec tempo down, 3 sec up
3 sets
15/15 weighted calf raises
15 weighted back extensions (5 sec hold after 5 reps)
Day 9
Warm up
6 min EMOM
Odd: shuttle runs
Even: 15 jumping air squats + 15 tuck ins
Back squats
3x 8 @2 sec tempo down
Dumbbell split squat
3x 15/side @2 sec tempo down, 2 sec tempo up
Reverse lunge into step up
3×8/leg
Immediately into 30 sec jump lunges
3 sets
20/20 banded kickbacks
20/20 clamshell raise
Day 10
Warm up
6 min EMOM
Odd: bike/row/skip
Even: 10 alt Cossack squats + 10 hanging knee raises
A) single leg hip thrusts
3 x 8-10 per leg 2 sec tempo down, explode up
Cossack squats
3 x 8 per leg @2sec tempo down
B) single leg RDL with DBs
3 x 8 per leg @2 sec tempo down
Bulgarian split squats
3x 8 per leg @2 sec tempo down
C) wide leg barbell good morning
3 x 12- 15
Banded leg extensions
3 x 30 fast
Day 11
Warm up
6 min Emom
Odd: shuttle runs
Even: 12 alt lunges + 10 dead bugs
A). Back squats
3 x 6 (3 sec down, 1 sec pause at the bottom)
3 x 20 alternating pistol squat jumps of the box
B)barbell back rack step ups
3 x 20 alt
Single leg glute bridge with foot elevated
3×15 per side @3 sec tempo down
C) hamstring curls on rower
3x 15-20
Ghd weighted back extensions
3 x 15-20
Day 12
Warm up
2 min row/bike
Then 2 sets
10/10 single leg rdl with knee drive
10 bird dogs
20 tall kneeling heel sits
A). Single leg RDL
4 x 8 per side with barbell @2 sec tempo down, 2 sec tempo up
Death march
4 x 25 feet with dbs
B) Hip thrusts
12-10-8-6 @ 3 sec tempo down
Increase weight each round
Split stance barbell good mornings
4x 6-8 per leg
C) 3 sets
15 per side Banded lateral leg raises
15 per side bands kick backs
