advanced-gym-booty-builder-week-1_5.pdf

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ADVANCED
Reminder!
Print off your photocard
and take your day 1 photo.
Make sure it’s full length
and in color.
WEEK 1
BOOTY BUILDING PROGRAM
DAY 1
BOOTY BUILDING PROGRAM
WEEK 1
ADVANCED
WARM UP
| Elliptical | Duration: 10-15 minutes
REST:
60 SECONDS BETWEEN EACH SET
WEEK 1
BOOTY BUILDING PROGRAM
DAY 1
WEIGHT:
MODERATE
WEIGHT:
HEAVY
WEIGHT:
MODERATE
WALKING LUNGES (BARBELL)
SETS: 3
REPS: 12 | 12 | 10 (EACH SIDE)
1
Secure a barbell across your upper
back, just below your neck height
2
Lunge forwards on one leg, ensuring
the barbell and your hips stays level
3
Pushing through your front heel, bring
the back foot forwards until your feet
are together again
4
Lunge forwards with your opposite
foot this time, alternating each time
BARBELL SQUATS
SETS: 3
REPS: 10 | 8 | 8
1
Stand with your feet shoulder-width apart,
with the bar across the back of your
shoulders below your neck
2
Pushing your hips back, and bending at the
knees, sink to 90-degrees. Make sure you
keep your back strong and concentrate the
weight through your heels and big toe
3
Pause at the bottom, before driving
through your feet and returning to the
starting position
4
Ensure your core is braced, chest is up and
your glutes are engaged the whole time
KNEELING SQUATS
SETS: 3
REPS: 12 | 12 | 15
1
Kneel underneath a smith machine
(you can kneel on a mat if that is
more comfortable)
2
Position the barbell on your shoulders
as you would with a regular squat
3
Lift and extend your hips making sure
not to fully extend them
4
Pulse through this position
WEIGHT:
MODERATE
WEIGHT:
MODERATE
WEIGHT:
BODY WEIGHT
SIDE LUNGES (DUMBBELLS)
SETS: 3
REPS: 12 | 12 | 10
1
With a dumbbell in each hand, take a large
step to one side and sink down until your
knee is at 90-degrees
2
Make sure the ankle, knee and hip of the
bending leg stay in a line - the other leg
stays straight and only acts for balance
3
Push back to the starting position using
only the bent leg, ensuring your chest
stays up
4
Repeat for the same leg, switching legs
once you have completed all reps
ELEVATED SPLIT SQUAT (DUMBBELLS)
SETS: 3
REPS: 10 | 8 | 8
1
Place 1 foot on a bench behind you,
so the ball of your foot is supported.
Ensure your feet are parallel and
slightly narrower than hip-width
2
Bend your front knee to 90-degrees
as you lower your back knee towards
the floor
3
Push through your front foot to return
to the starting position, ensuring your
chest stays tall
SINGLE SKY BRIDGE
SETS: 3
REPS: 10 | 8 | 10
1
Place one foot on a bench and lift
your hips up as high as possible
forming a straight line from your
shoulders to your knee
2
Squeeze your glutes and slowly
lower, controlling using your glute
3
Repeat for the required number of
repetitions before repeating on the
other leg
COOL DOWN
| Duration: 10 minutes | Light Cardio + Stretches
BOOTY BUILDING PROGRAM
DAY 1
ADVANCED
CARDIO CHALLENGE
WEEK 1
BOOTY BUILDING PROGRAM
DAY 2
BIKE
SETS: 5
3 MINUTES
Climbing the pyramid! Each 3 mins it
increases, then it decreases. Get as
much distance as you can!
3
120+ RPM
SQUATS
SETS: 1
1 MINUTE
BURPEES
SETS: 3
60 SECOND REST BETWEEN SET
50+
Squats
GOLD
2
100 RPM
4
100 RPM
SILVER
40-50
Squats
1
90 RPM
5
90 RPM
BRONZE
<40
Squats
AS
MANY
REPS
AS
POSSIBLE
IN ONE MINUTE!
MAKE SURE YOU RECORD YOUR RESULTS!
WE WILL TEST THIS AGAIN IN WEEK 8 TO SEE HOW FAR
YOU’VE COME!
BOOTY BUILDING PROGRAM
DAY 2
ADVANCED
WARM UP
| Elliptical | Duration: 10-15 minutes
REST:
60 SECONDS BETWEEN EACH SET
WEEK 1
BOOTY BUILDING PROGRAM
DAY 3
WEIGHT:
MODERATE
WEIGHT:
HEAVY
WEIGHT:
MODERATE
REVERSE GRIP LAT PULLDOWN
SETS: 4
REPS: 10 | 8 | 10 | 8
1
Grip the bar shoulder-width with an
underhand grip
2
Pull the bar down until it is at chest
level, maintaining a straight back
throughout
3
Elevate the bar back to the starting
position, but maintain constant
tension on your upper back
BENT OVER ROW (BARBELL)
SETS: 3
REPS: 10 | 8 | 6
1
Hold your barbell with an overhand
grip, with your knees slightly bent,
glutes squeezed and your upper body
hinged forward to about 45-degrees
2
Pull the barbell towards you while
keeping your elbows close to your
sides and squeezing your shoulder
blades together
3
Slowly lower the barbell, controlling
the movement with your upper back
until your arms are straight
ARABESQUE ROW
SETS: 3
REPS: 10 | 8 | 8 (EACH SIDE)
1
With your left leg straight behind you,
lower your upper body until there is a
straight line from your left foot to your
shoulders, with your left arm hanging
straight down holding a dumbbell
2
Pull the dumbbell towards you while
maintaining the arabesque shape - the key
is controlling with your right glute
3
When you have completed all your reps,
switch legs and change arms
4
Balance is quite tricky with this exercise -
feel free to use your other arm for balance
WEIGHT:
MODERATE
WEIGHT:
BODY WEIGHT
WEIGHT:
LIGHT
GOOD MORNINGS
SETS: 3
REPS: 12 | 10 | 10
1
Stand tall, feet hip-width apart with a
barbell securely held across your upper
back and your core and glutes engaged
2
Hinging from your hips, lean your upper
body forwards by pushing your hips back
- go as far as you can while keeping a
straight back and glute engagement
3
Slowly lift your upper body back up by
squeezing your glutes and repeat for the
next rep
HANGING LEG RAISES
SETS: 3
REPS: 10 | 12 | 10
1
Support yourself on your forearms
and push up through your shoulders
with your chest up
2
Engage your core and while keeping
your legs straight, lift your legs up as
high as possible, pausing at the top
3
Slowly lower back down until your
body is straight before starting the
next rep - avoid swinging
BARBELL LEG RAISES
SETS: 3
REPS: 10 | 8 | 10
1
Lay on your back holding a barbell
straight above your shoulders
2
Engage your core and while keeping
your legs straight, lift your legs
towards the barbell, pausing at the top
3
Slowly lower your legs stopping them
just before the ground and repeat for
the next rep - ensure the barbell stays
as still as possible
COOL DOWN
| Duration: 10 minutes | Light Cardio + Stretches
BOOTY BUILDING PROGRAM
DAY 3
ADVANCED
REST DAY
WEEK 1
BOOTY BUILDING PROGRAM
DAY 4
BOOTY BUILDING PROGRAM
DAY 4

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