BOOTY BLAST 2 πŸ‘

Back at it again with the booty workouts πŸ‘€

I’ve been feeling really motivated recently and so determined to make some big improvements and gains this off season as I am literally itching to get back into prep. I won’t be saying this when I can’t stuff my face next year but seeing everyones stage pictures I’ve got a bit of the green eyed monster! 😀 But annnnyhooooo like I said before I’m trying to grow my gluteus maximussssss so changing up my leg and glutes workouts and doing things a bit differently to shock the muscle and make some big gains is major key πŸ”‘

So here’s another little sesh. I loved this one πŸ™ŒπŸ½

Booty /Hammy Workout 2

  • Resistance Band Warmup 

3 x 15 reps of each exercise

Again, activating the muscles with resistance bands. Banded squats, banded glute exensions, side kicks.

  •  Bulgarian Split Squats

3 X 8-12 reps (i used dumbells)

Use a bench behind you (you can do these with dumbbells, a barbell or on the smith machine) and extend one leg straight behind. I like to extend my leg quite far and really put the emphasis on the glutes, and SQUEEZE.

  • *SUPERSET*

Front squats (close leg) Pulse Sumo Squats

3 x 12-15 reps (both exercises each)

For both of these I used the smith machine – Front squats stand with legs close together. For pulse sumo squats, switch the bar to a back squat position. Stand with legs wide apart, feet facing out slightly. Down into squat position, pulsing back up slightly (squeezing your glutes and hammies), then back down. KILLER 😩

  • Curtsey Lunges

3 x 12-15 reps

Put one leg behind the other (as far towards the other leg as possible) Ill try and get a pic of these to help explain soon! Do alternate legs, getting as low as possible and you will feel the muscle working!

  • Straight Legged Deadlifts

3 x 8-10 reps

I think this is one of my fave exercises of all time. This time I used the smith machine.

  • Hamstring Curls 

3 x 12 reps

  • Leg Press

4 x 8-10

Finished with a heavy press!

If you can walk after that you didn’t go hard enough! I had to sit on the floor between most sets πŸ’¦πŸ’ͺ🏽 pump came hard!


 

 

 

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