Booty And Core Galore

Aug 23, 2014 | | 5 comments

I’ve created a training phase for your core and booty.  When I first started lifting my friend told me a training secret “if your ass is tight lol and your core is strong then you’ll only get stronger”.  He was right, when I started training these areas dead right everything else came into play.  My deadlifts and squats went up in weight and every other exercise went up at least 25lbs or better.  This routine helped my cause: Phase 1 use weights and resistance that u can complete between 5-8 reps, follow this phase for 3-5 weeks.  Phase 2 use weights and resistance that u can complete between 10-12 reps, also follow this phase for 3-5 weeks,  Phase 3 use weights and resistance that u can do between 15-20 reps and follow this phase for 3-5 weeks.  After u complete the program restart the phases but do them in a weekly order like, phase 1 for one week, phase 2 only for a week, and phase 3 week 3.  Both women and men will benefit from this program, remember the body is still one and all in that component of the sum of one need to be strong.  Good training to all, and to all a good fight!!!

 

 Butt Blaster

 

  Lunges

 

   Hip Flexors

 

    Leg Raises

 

     Deadlift

 

      Toe reaches

 

       Brazilian Squats (slightly wider than shoulder with stance, go all the way down until your butt almost touches the floor)

 

        Resistance band side steps

 

         Oblique side bends

 

          Crunches

 

           Hyper extension

 

 

 

 

 

 

 

 

PHASE 1
Glutes/Hamstrings
Butt blaster
Frog Squats
Lunges
Hip Flexors
Core
Leg lifts
Deadlifts
Planks
Toe reaches
PHASE 2
Glutes/Hamstrings
Brazilian Squat
Resistance Band side steps
Butt Kick Backs
Core
Oblique side bends
Crunches
Hyper-Extensions
PHASE 3
Glutes/Hamstrings
Romanian Deadlifts
Bridges
Marching Hip Raises
Core
Good Mornings
Bicycles
Swiss Ball Oblique Twist

 

 

 

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