Scribd Logo
Upload

Welcome to Scribd!

  • 2K views

    (9 Pag) Home - Grown - Booty-Sample-v2.0 PDF

    Uploaded by

    Laura Hoffman
    This document provides an overview and structure for an 8-week booty building program. It discusses topics that will be covered, including education, exercises, nutrition and activation. The only equipment needed is a resistance band. The program has 4 phases of 2 weeks each, with workouts performed 1-4 times per week. Sample workouts for weeks 1-2 (phase 1) are provided, consisting of exercises like squats, donkey kicks and fire hydrants, done in 3 sets of 15 repetitions.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    (9 Pag) Home - Grown - Booty-Sample-v2.0 PDF

    Uploaded by

    Laura Hoffman
    2K views9 pages
    This document provides an overview and structure for an 8-week booty building program. It discusses topics that will be covered, including education, exercises, nutrition and activation. The only equipment needed is a resistance band. The program has 4 phases of 2 weeks each, with workouts performed 1-4 times per week. Sample workouts for weeks 1-2 (phase 1) are provided, consisting of exercises like squats, donkey kicks and fire hydrants, done in 3 sets of 15 repetitions.

    Original Description:

    Original Title

    (9 pag) Home_Grown_Booty-Sample-v2.0.pdf

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    This document provides an overview and structure for an 8-week booty building program. It discusses topics that will be covered, including education, exercises, nutrition and activation. The only equipment needed is a resistance band. The program has 4 phases of 2 weeks each, with workouts performed 1-4 times per week. Sample workouts for weeks 1-2 (phase 1) are provided, consisting of exercises like squats, donkey kicks and fire hydrants, done in 3 sets of 15 repetitions.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    2K views9 pages

    (9 Pag) Home - Grown - Booty-Sample-v2.0 PDF

    Uploaded by

    Laura Hoffman
    This document provides an overview and structure for an 8-week booty building program. It discusses topics that will be covered, including education, exercises, nutrition and activation. The only equipment needed is a resistance band. The program has 4 phases of 2 weeks each, with workouts performed 1-4 times per week. Sample workouts for weeks 1-2 (phase 1) are provided, consisting of exercises like squats, donkey kicks and fire hydrants, done in 3 sets of 15 repetitions.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 9
    At a glance
    Powered by AI
    The key takeaways are that this program focuses on glute activation, resistance training, nutrition and exercises over 8 weeks to build the booty.

    The only equipment required is the DB Booty Burner Band, which will be used for glute activation and strengthening exercises targeting the three major glute muscles.

    The program is split into 4 phases that are each 2 weeks long. The intensity increases over the phases by increasing workout frequency from 3 to 4 times per week. Each phase repeats the same workout twice.

    YOUR E

    LU S I V
    EXC K
    S N E A
    E V I E W
    PR

    BOOTY
    YOUR 8 WEEK GUIDE TO
    BOOTYLICIOUS GAINS!
    The complete
    HOMEGROWN BOOTY
    92 page course explores
    a full range of topics and
    key factors in sculpting the
    ultimate booty.

    TOPICS INCLUDE:
    • EDUCATION
    • RESISTANCE TRAINING
    • EXERCISE FORM
    • NUTRITION
    • GLUTE ACTIVATION
    • DAILY EXERCISES
    • STRETCHING AND COOL DOWN
    ROUTINES
    THE DB BOOTY
    BURNER BAND
    The only equipment you will require to complete this 8-week booty program is
    the DB Booty Burner Band. This band will be used in effective glute activation
    and strengthening exercises to target the three major glute muscles: the gluteus
    maximus, medius, and minimus. Contrary to popular belief, it takes more than just
    squats to effectively grow your gluteal muscles.

    The process of glute growth becomes particularly difficult when people fail to
    activate their glutes properly prior to exercising. Fear not, you have come to the
    right place. From glute activation to muscle development and strengthening - this
    guide will provide you with the foundation upon which all booty gains will thrive
    and prosper. Before we jump into the workouts, let’s first discuss the gluteal
    muscles and the importance of a strong posterior chain (backside).
    PROGRAM
    STRUCTURE
    PROGRAM
    STRUCTURE
    The intensity of this program progressively increases over the 8 week period. Phase 1
    and 2 includes 3 workouts per week, this frequency increases to 4 workouts per week
    in Phase 3 and 4. The optimal structure for this program is to allow rest days in between
    your workouts to assist with muscle recovery. For example, if you completed the workouts
    on a Wednesday and Friday, you would allow Tuesday, Thursday to be rest days. There
    are 4 phases within this program. Each phase is 2 weeks, meaning the same workout
    will be performed twice over the course of the 2-week period. Each set within a workout
    is designed to be run through entirely once (6 exercises for the designated amount of
    repetitions), then repeated 3 times. Allow 30-90 seconds rest at the end of each set.

    WORKOUT 1 X 3

    PHASE 1 WORKOUT 2 X 3 2 WEEKS

    WORKOUT 3 X 3

    RESISTANCE TRAINING

    Resistance training increases muscular strength by making your muscles work against
    a weight or force. In this program, the primary resistance will be the DB Booty Burner
    Band and your own body weight. You can change the intensity of your band resistance by
    simply altering the band placement.

    BAND PLACEMENT

    Just above knee: Increased resistance (more challenging)


    Further up thigh: Decreased resistance (less challenging)
    “I CAN RELATE TO PIRATES BECAUSE I TOO AM AFTER THE BOOTY”

    PHASE 1

    BOOTY GUIDE
    PROGRAM
    WEEKS 1 - 2

    SHARE YOUR RESULTS! TAG US ON SOCIAL MEDIA


    TAG ME! @DANNIBELLE | #DBOOTY | #SQUADDB
    DAY 1 3 SETS
    ST RESU
    BE

    LT
    FO

    S
    O E

    T
    N ’T
    FORG

    SQUATS (WITH BAND) X 15

    FROG PUMPS (WITH BAND) X 15

    LYING SIDE LEG RAISE & HOLD (WITH BAND) X 15 (EACH LEG)
    PROGRAM - WEEKS 1 - 2

    DAY 1 3 SETS
    DONKEY KICKS (WITH BAND) X 15 (EACH LEG)

    FIRE HYDRANTS (WITH BAND) X 15 (EACH LEG)

    INNER THIGH LEG LIFTS X 15 (EACH LEG)


    GET YOUR FULL COPY OF
    HOMEGROWN BOOTY
    92 PAGES OF
    EDUCATION • NUTRITION • STRETCHING • EXERCISES • GLUTE ACTIVATION

    available exclusively at: dannibelle.fit

    BUY IT NOW

    You might also like