💥¬†Build a Booty for Women¬†

💥¬†Superset number 1

✅Squats in Smith
  • 3 sets of 12 repetitions, rest 30-45 seconds.
✅Walk on platform
  • 3 sets of 10 repetitions on each leg, rest 30-45 seconds.

💥¬†Superset number 2

✅Lunges in Smith

    • 3 sets of 10 repetitions on each leg, rest 30-45 seconds.
✅Sitting up socks
      • 3 sets of 20 repetitions, rest 30-45 seconds.

🚨¬†Good & Bad Executing Exercises for Booty¬†

🎯TARGET MUSCLE: Hamstrings

3 Things to Avoid:
❌Partial Reps
❌Uncontrolled Reps
❌Head Up

3 Things to Include:
✅All the Way Down
✅Slow, Controlled Reps
✅Spine Aligned

Good & Bad Executing Exercises for Booty 
Good & Bad Executing Exercises for Booty

🚨¬†Superset number 3

✅¬†Sumo squats
  • 3 sets of 20 repetitions, rest 30-45 seconds.
✅¬†Lunges-reverse
  • 3 sets of 12 repetitions, rest 30-45 seconds.

How Heavy Should The Glutes be Trained

How Heavy Should The Glutes be Trained
How Heavy Should The Glutes be Trained

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