A 3 Part Guide to my Booty Building Program

Believe it or not, glutes have become the new abs. It seems like everyone wants them. I get asked what the best exercises are for them. I see people training them with bands but I see very people achieve them.

Below I’ll share with you a 3 Part Guide To My Booty Building Program

But before I go into how to get them, let me tell you why they are important. Now, having great glutes is not only pleasing to the eye, but glutes do so much more. Having a booty helps you run faster, protects your knees from injuries, move from side-to-side quicker and reduces lower back pain. No wonder most athletes have glutes. They help unleash athletes potential and these are all things you can benefit from too.

So the reason you're not seeing booty gains is that you're probably just sticking to focused band work. There's not enough stress on the glutes to grow. Don't get me wrong I love band work but ONLY for my warm-ups.

Part 1 of My Booty Building Program  
Your warm-up is important because it raises body temperature, lubricates joints and gets your body ready to perform at its best. By simply starting your workout with a warm-up you will avoid injury and progress further down the road. During this time you are using bodyweight or bands as resistance to pre-fatigue your glutes. Getting your glutes to activate and function before any major lifts

Pre-fatigues exercises include:

• Lateral Band Walks
• Frog Pumps
• Side Glute Bridges
• Fire Hydrants
• Kickbacks
• Glute Bridges

Doing 2-3 sets of 10 to 15 reps is enough to pre-fatigue those glutes. Making sure you are going slow and controlled. It's a warm up so make sure you're not rushing through it. If you're lifting weights 3 to 4 days a week make sure to do some glute focus work, but vary up the movements you're doing and also the reps. Remember, doing more work here isn't going to help grow your glutes, so don't overdo it.
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Part 2 of My Booty Building Program
The growth and or firmness you are looking for comes from lifting weights. Doing lower body functional movements.
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Movements include:

• Squat Variation
• Deadlift Variation
• Hip Thrust
• Lunges
• Step Ups
• Single Leg Squats
• RDL’s
• Split Squats

Doing the above with Barbells, Kettlebells, Dumbbells, and Bands
Start off with the Big Lifts (Squats or Deadlifts). The reason being is that these two movements work multiple muscle groups at one time and require a lot more effort, so hitting either of these two lifts at the beginning of your workout is ideal. If you're strength training 3 to 4 times a week I would do one squat variation or one deadlift variation each training session but at least give myself 48 hours in between doing squats to let my body recover and heal for maximum results. 

After your big compound lifts move onto single leg movements like lunges, step ups or RDL’s to work on strength and stability in each leg. These single leg movements allow us to correct imbalance's and focus on activating/growing a lagging muscle. Another way to activate or force a muscle to grow is by varying your sets with weights that are light, moderate, heavy and reps that are low, medium, and high.

Part 3 of my Booty Building Program
When you're looking to grow your glutes, or any other muscle groups for that matter, its important to vary reps, weights, and sets. Adding variety by doing light, moderate weight, to low, medium, high reps. By varying how you train them it will force your glutes to change, therefore getting the booty you want and giving you that sporty look. Keep in mind that you don't train them so hard that you're so sore you can't train them again and take advantage of training your glutes more frequently. 

So how do you train them? You can start by doing some of the following:

• 3 to 4 sets of 4-6 reps, or 8-12 reps
• 2 to 3 sets of 8-20 reps

And if you're wanting to train them 3 days a week your sets and reps could look like the following:

• Day 1: 3 sets of 6-8 reps
• Day 2: 3 sets of 12 reps
• Day 3: 2 sets of 15-20 reps

Regardless of how you train them, one-day varying how you train your glutes helps keep the muscle guessing. Never fully adapting to the stress your putting on them.

Remember, as you are doing this exercises really focus on squeezing and using your butt because what you focus on grows!

Now there you have it.

My booty building program that you can build yourself simply by putting these 3 parts together.

And because so many women want a better butt I've decided to launch an 8 week Strong and Sporty program for women who want to lose fat, feel confident, and Strong(Her) than you've ever been before. 

I currently have 17 spots for this Strong and Sporty Program, and you’ll get:

• A structured strength and conditioning program to follow for 8 weeks
• Nutritional support
• Access to a private community that has women with the same goals as you
• Weekly check-in where we discuss your path to reach your goals. Reporting your progress and setbacks
• Daily Accountability and motivation

This is a program for women who want to lose fat, feel confident, and Strong(Her) than you've ever been.  

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