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THE 4 WEEK BOOTY BLUEPRINT

January 02, 2018

THE 4 WEEK BOOTY BLUEPRINT

"Strong is the New Sexy"

Spin Class and Zumba may still be thriving at your local "Y", but more and more women have taken to the squat rack and left the elliptical. We are returning to an era of "Curve Appeal"; and those at the top of the game have some pretty noticeable, shared "assets." It's no secret that a lean physique, pumped glutes, and thick quad/ham development are key.

One of the most challenging aspects of this growing trend is learning how to effectively train your glutes to see the gains you're looking for. Squats may be king (or shall we say, "queen"), but they're not necessarily the end-all-be-all in maximizing glute growth.

Recently, we met up with Team USPlabs Bikini Competitor Amanda Gable for her take on the ultimate glute workout.  We knew if anyone could hook us up with a badass booty workout  Amanda, was the one.

Team USPlabs Amanda Gable

Her routine is calculated and prepped for results. According to Amanda, "Once you commit, you have to discipline yourself to do it." Even the best-prepared workouts and diets will fail without discipline. Hard work builds discipline. Discipline builds strength, and strength builds confidence.

For those who have lost track of their training goals or are simply looking to improve their figure, try this 4-Week Booty Blueprint.

Supplement Plan:

Pre-Workout -  AminoLIFT // AminoLIFT flavor recommendation: Mango Margaretta

Intra-Workout - ModernBCAA+ // Flavor recommendation: Mango Orange

Post-Workout - ModernPROTEIN // Flavor recommendation: Vanilla Ice Cream

For help laying out your custom stack or with directions for the use of these products, please feel free to shoot us a message on Facebook, Instagram, or Twitter! We're here to help.


Exercise Index

Many of the exercises needed for these workouts can be found within The 4 Week Booty Blueprint exercise index below or next to the exercise names. Simply click "Watch Video" to launch!


The Workouts

Most people will see the best results incorporating one of these workouts into their current routine per week. However, if you're up to the challenge, feel free to use two of these workouts per week. Try swapping out your current lower-body day for one of these workouts for a challenge!

 

Workout 1:

Super Set (Complete 1 set of A1, then 1 set of A2 in succession for 3 complete rounds.)

  • A1) Seated Leg Press - 3x20 (Each leg)
  • A2) Side Seated Leg Press - 3x20 (Each leg)

 

Giant Set (Complete 1 set of B1, then 1 set of B2 in succession, and so on, for 3 complete rounds.)

  • B1) Glute Machine - 3x20 (each side)
  • B2) Hip Abduction Machine - 3x20
  • B3) Hip Abduction Machine - 3x20
  • B4) Tension Pulsing Squats - 3x20

 

Giant Set (Complete 1 set of C1, then 1 set of C2 in succession, and so on, for 3 complete rounds.)

  • C1) Glute Raises - 3x20
  • C2) Glute Push Downs - 3x15
  • C3) Glute Kick Backs - 3x30 (each leg)

 

Super Set (Complete 1 set of D1, then 1 set of D2 in succession for 3 complete rounds.)

  • D1) Walking Lunges - 3x20 (each leg)
  • D2) Jumping Alternating Lunges - 3x10 (each leg)

 

Glute Bridges - 3 x failure

 

Stair Master with Glute Kick Backs 1 x 30 minutes. Every 3 minutes, do 1 minute of glute kickbacks each leg.  (If it's your first time attempting this workout, try this for 10 minutes to gauge difficulty.)

 


Workout 2:

One Leg Bench Step Up with Hip Extension - 1x15 (each leg) - Watch video

Super Set (Complete 1 set of A1, then 1 set of A2 in succession for 3 complete rounds.)

  • A1) Leg Press - 3x20
  • A2) Weighted Bridges - 3x8 - Watch video

 

Jump Squat- 2x12 - Watch video 

Giant Set (Complete 1 set of B1, then 1 set of B2 in succession, and so on, for 3 complete rounds.)

  • B1) Glute Machine - 3x15
  • B2) Hip Adduction - 3x15
  • B3) Hip Abduction - 3x15
  • B4) Plie squats - 3x15 - Watch video

 

Giant Set (Complete 1 set of C1, then 1 set of C2 in succession, and so on, for 2 complete rounds.)

  • C1) Side Lunge - 2x10 (each leg) - Watch Video
  • C2) Kneeling Banded Hip Extension - 2x20
  • C3) Glute Kickbacks - 2x20

 

Hamstring Machine Curls - Drop set: 20 reps, 15 reps, 12 reps, 10 reps, 6 reps (complete for 2 rounds) – Watch video

 


Workout 3:

Super Set (Complete 1 set of A1, then 1 set of A2 in succession for 3 complete rounds.)

 

Super Set (Complete 1 set of B1, then 1 set of B2 in succession for 3 complete rounds.)

 

Giant Set Giant Set (Complete 1 set of C1, then 1 set of C2 in succession, and so on, for 3 complete rounds.)

 

Giant Set (Complete 1 set of D1, then 1 set of D2 in succession, and so on, for 3 complete rounds.)

  • D1) Cable Hip Extension Rear - 3x20 - Watch video
  • D2) Cable Hip Extension Side, Right - 3x20 - Watch video
  • D3) Cable Hip Extension Side, Left - 3x20 - Watch video
  • D4) Glute Kick Backs - 3x20

 


Workout 4:

Giant Set (Complete 1 set of A1, then 1 set of A2 in succession, and so on, for 3 complete rounds.)

 

Giant Set (Complete 1 set of B1, then 1 set of B2 in succession, and so on, for 3 complete rounds.)

  • B1) Plie Squats - 3x20 - Watch video
  • B2) Hip Adduction - 3x20
  • B3) Hip Abduction - 3x20

 

Giant Set (Complete 1 set of C1, then 1 set of C2 in succession, and so on, for 3 complete rounds.)

  • C1) Crossover Lunge - 3x10 (per side) - Watch video
  • C2) One leg bench step up onto hip extension - 3x10 - Watch video
  • C3) Glute Kick Backs - 3x30

 

Bridges - 3x Failure - Watch video


 

Instant Training Tips and Workout Notes:

1)  Strive for effective form.  A more developed posterior can lead to increased overall lower body strength, but do not sacrifice form for added resistance or weight.  When possible, find a location that allows you to view your posture from the side.  Positioning yourself by the appropriate mirror will help you watch more than just your gains.

2.) Stick to the rep range.  Higher reps won't speed up your progress and lower reps won't make you too bulky.  Those myths have been proven inaccurate, time and time again. The reps listed above will help provide the greatest overall results for your goals.  Rely on your diet to guide your overall body composition goals.

3,) Keep it simple.  Just because a gym accessory may require more balance or stabilization does not mean it will result in a more effective movement.  Master the basics before you complicate your workouts.

amanda


Disclaimer: The views and opinions expressed in this article do not necessarily reflect the official policy or position of USPlabs or any employee thereof. Examples used within this article are only examples. USPlabs is not responsible for the accuracy of any of the information supplied by the authors of this article. Authors may have been remunerated by USPlabs.

The information provided in this article, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.





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