Week 3

BOOTY BUILDING PROGRAM

DAY 1 WEEK 3 FOCUS AREA: Lower Body (Quads)

WEIGHT GUIDE HEAVY MODERATE LIGHT

WARM UP | Elliptical | 10-15min

MACHINE LEG PRESS

3 SETS

1. Place  both feet on the leg press machine with your back straight against the chair 2. Push through your heels, and do not fully extend your legs 3. Lower yourself back to the original position and repeat

LUNGES (DUMBBELLS)

2 SETS

1. Start with your legs shoulder-width apart, with a dumbbell in each hand 2. Take a long step forward (lunge) on one leg, stepping so that your opposite knee touches the ground 3. R eturn to the starting position by pushing through your front heel and stepping back with the front foot

LEG EXTENSIONS

2 SETS

1. Set the machine to be in a comfortable setting for you 2. Without moving your feet, fully extend your legs out, maintaining constant tension on the muscle 3. Lower the weight back to the original position, repeat

SQUATS

2 SETS

1. Start with your feet shoulder-width apart 2. To perform the squat, start with your hips first, then bend your knees, until your legs are at 90-degrees 3. Push through your heels to return back to the starting position

JUMP SQUATS

3 SETS

1. Begin the exercise with your feet slightly wider than hip-width 2. Squat down until your thighs are parallel to the ground 3. Explosively jump as high as possible, fully extending your whole body, whilst maintaining body tension 4. Control your landing whilst maintaining momentum, and repeat

GYM PROGRAM

90 SECONDS REST LIGHT Set 1 - 14 Reps Set 2 - 16 Reps Set 3 - 16 Reps

90 SECONDS REST LIGHT Set 1 - 14 Reps Set 2 - 16 Reps

90 SECONDS REST MODERATE Set 1 - 10 Reps Set 2 - 12 Reps

90 SECONDS REST BODY WEIGHT Set 1 - 10 Reps Set 2 - 10 Reps

90 SECONDS REST BODY WEIGHT Set 1 - 14 Reps Set 2 - 16 Reps Set 3 - 16 Reps

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BOOTY BUILDING PROGRAM

DAY 2 WEEK 3 REST DAY

GYM PROGRAM

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BOOTY BUILDING PROGRAM

DAY 3 WEEK 3 FOCUS AREA: Upper Body

WEIGHT GUIDE HEAVY MODERATE LIGHT

WARM UP | Elliptical | 10-15min

MACHINE SHOULDER PRESS 3 SETS

LIGHT

1. Hold the machine at a width that is most comfortable for you 2. Raise the machine until your arms are fully extended 3. Slowly revert back to the original position

LAT PULLDOWN

Set 1 - 16 Reps Set 2 - 16 Reps Set 3 - 18 Reps

2 SETS

1. Grip the bar at a width that is most comfortable for you 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 engaged muscles

TRICEP PUSHDOWN

2 SETS

1. Grip the rope on the handles, starting in a position that will require you to begin with tension on both the cable and your tricep 2. While maintaining your elbow position parallel to your body, move the rope down until your tricep and arm are fully extended 3. Slowly move the rope back to the original position

PLANK

2 SETS

1. B  egin exercise with forearms and feet on the ground, ensuring that you are pushing through your shoulders with your core activated and your glutes squeezed 2. Hold this position for the suggested amount of time

GYM PROGRAM

90 SECONDS REST

90 SECONDS REST LIGHT Set 1 - 16 Reps Set 2 - 18 Reps

60 SECONDS REST LIGHT Set 1 - 16 Reps Set 2 - 18 Reps

60 SECONDS REST BODY WEIGHT Set 1 - 15 Sec Set 2 - 15 Sec

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BOOTY BUILDING PROGRAM

DAY 4 WEEK 3 REST DAY

GYM PROGRAM

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BOOTY BUILDING PROGRAM

DAY 5 WEEK 3 FOCUS AREA: Lower Body (Hamstring/Glutes)

WEIGHT GUIDE HEAVY MODERATE LIGHT

WARM UP | Elliptical | 10-15min

BOX STEP UPS (DUMBBELLS) 3 SETS 1. Begin with one foot on the box, with both feet shoulder-width apart 2. Hold a dumbbell in each hand and engage your core - this is the starting position 3. With the weight in your front leg, extend straight up, keeping a slight bend forward at your hips 4. Slowly return to the starting position, making sure your knee is in line with your middle toe and doesn’t bend too far forwards 5. Complete desired amount of repetitions before changing legs

HAMSTRING CURLS

3 SETS

1. Set the machine to a comfortable setting 2. Without moving your foot, fully curl your leg out, maintaining constant tension on the muscle 3. Lower the weight back to the original position, repeating for the other leg after you have completed the required number of repetitions

LUNGES (DUMBBELLS)

2 SETS

1. Start with your legs shoulder-width apart, with a dumbbell in each hand 2. Take a long step forward (lunge) on one leg, stepping so that your opposite knee touches the ground 3. Return to the starting position by pushing through your front heel and stepping back with the front foot

CALF RAISES

2 SETS

1. Stand with your feet pointed straight ahead, stance slightly narrower than hip-width 2. P  ush up from the balls of your feet until your ankles are fully extended, making sure your ankles extend straight up and don’t flare out 3. Slowly lower heels through your whole range of motion

HYPEREXTENSIONS

3 SETS

1. Begin exercise with your feet secure in the machine, hands placed on the back of your head, and resting pad slightly below hip height 2. Begin by squeezing your glutes and elevating your torso as high as possible - maintain a neutral neck position 3. Pause at the top of the movement before slowly returning to the starting position, maintaining muscle contraction through the entire movement

GYM PROGRAM

90 SECONDS REST LIGHT Set 1 - 14 Reps Set 2 - 14 Reps Set 3 - 16 Reps

90 SECONDS REST MODERATE Set 1 - 10 Reps Set 2 - 10 Reps Set 3 - 12 Reps

90 SECONDS REST LIGHT Set 1 - 14 Reps Set 2 - 16 Reps

90 SECONDS REST BODY WEIGHT Set 1 - 16 Reps Set 2 - 18 Reps

90 SECONDS REST BODY WEIGHT Set 1 - 8 Reps Set 2 - 8 Reps Set 3 - 10 Reps

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BOOTY BUILDING PROGRAM

DAY 6 WEEK 3 REST DAY

GYM PROGRAM

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BOOTY BUILDING PROGRAM

DAY 7 WEEK 3 FOCUS AREA: Full Body

WEIGHT GUIDE HEAVY MODERATE LIGHT

WARM UP | Elliptical | 10-15min

LAT PULLDOWN

2 SETS

1. Set the machine to be in a comfortable setting for you 2. Without moving your feet, fully extend your legs out, maintaining constant tension on the muscle 3. Lower the weight back to the original position, repeat

TRICEP PUSHDOWN

2 SETS

1. B  egin exercise with your feet turned out and positioned slightly wider than hipwidth 2. Sink down in a squatting position to 90 degrees, while keeping your chest upright 3. While descending, actively maintain knee alignment with your middle toes 4. Push through your whole foot to return to the starting position

PLANK

2 SETS

1. B  egin exercise with forearms and knees on the ground (if you feel comfortable, use your feet instead of knees), ensuring that you are pushing through your shoulders, with your core activated, and your glutes squeezed 2. Hold this position for the suggested amount of time

LEG EXTENSION

2 SETS

1. Set the machine to be in a comfortable setting for you 2. Without moving your feet, fully extend your legs out, maintaining constant tension on the muscle 3. Lower the weight back to the original position, repeat

GYM PROGRAM

90 SECONDS REST LIGHT Set 1 - 16 Reps Set 2 - 18 Reps

90 SECONDS REST LIGHT Set 1 - 16 Reps Set 2 - 18 Reps

90 SECONDS REST BODY WEIGHT Set 1 - 15 Sec Set 2 - 15 Sec

90 SECONDS REST LIGHT Set 1 - 14 Reps Set 2 - 16 Reps

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