BOOTY GAINS

Hey Booty Gainers!
So excited you’re on the booty gains train with me. If you’re not already, I’d like you to start taking Butts&Guts every Tuesday and Saturday. Keep your classes on other days the same. The accessory work below takes 15-30 minutes per day, six days per week, so it can easily and safely be done in conjunction with whatever fitness you’re loving right now. It’s not meant to replace it. This high-frequency, low-weight, high-rep booty program is meant to push your muscles to fatigue and make you feel the burn while you’re doing it, but not leave you too wrecked or sore, so that you can keep training the glutes and hammies day after day. The only equipment you’ll need is a small and a large resistance band. The program uses progressive overload, so the reps will grow each week... just like your butt!

DOUBLE DOWN FOR BIGGER RESULTS
It’s important to note that low-weight, high-rep training most effectively grows the booty if you’re also doing high-weight, low-rep training a couple of times a week. So don’t neglect your weighted squats, lunges, and deadlifts either in your own program, in the PAC Virtual Studio or take advantage of all the Pharos classes if you’re local, or fill a backpack with sand or books... lift your significant other... whatever it takes! ;)
I know six days is a lot, but try not to miss a day. Your booty will thank you. I promise the lunges get very zen after a while. Think of them like jogging, but way cooler, because instead of shrinking your butt, you’re growing it! Oh, and take a photo (self timer is our BFF) every Monday of the challenge. I’m looking forward to some exciting before and afters!! And feel free to reach out to me with any questions.
Xx,
Zoe

FORMAT 6x per week, 14-30min per session

EQUIPMENT NEEDED Mini Band + Medium Green

TRACKING PROGRESS I highly recommend taking shameless selfies to track your booty gains. You don’t have to send them to me (although you absolutely can!) but you should definitely be taking them yourself.

CONTACT Text at 804-334-2955. Email at zkemp@usc.edu

THE PROGRAM

MWF - “SEXY SEVENS”

Exercises:

right leg hip thrust

left leg hip thrust

Banded hip thrust 

Banded seated abduction

Banded feet elevated glute bridge 

Banded feet elevated abduction

frog pumps

Rep Scheme:

WEEK 1 - 40 reps each

WEEK 2 - 60 reps each

WEEK 3 - 80 reps each

WEEK 4 - 100 reps each

T/TH/SA - WALKING LUNGES + BANDED GOOD MORNINGS

WEEK 1: 14minutes AMRAP Lunges + 140 Banded Good Mornings

WEEK 2: 16minutes AMRAP Lunges + 160 Banded Good Mornings

WEEK 3: 18minutes AMRAP Lunges + 180 Banded Good Mornings

WEEK 4: 20minutes AMRAP Lunges + 200 Banded Good Mornings