re s is tance

b an d 101

g l u te
g a in s .
welcome to your brand new
r e s ista nce band
1 0 1: gl ute gains

Well done for deciding to continue your journey to a stronger, fitter and more
confident you. If you’re willing to put in the work, then I KNOW you’ll go far.
Before you dive in, make sure you read the following recommendations pages. I
know it’s easy to skip a load of writing, but by reading them you can make sure
you’re doing exactly the right thing, helping you to reach your goals faster. This
is a supplementary at home booty and leg workout collection that is intended
to be used in addition to a regular workout split, such as the Grace Fit Guide.
Remember, practice makes perfect – work these circuits into your routine and
you will start to see both strength and booty gains in no time! And most
importantly, welcome to the B_ND Family – a community of kind, determined
and likeminded people who want to lift each other up and support each other
on this journey. I can’t wait for you to get started!

2
disclaimers
1. I am not a qualified personal trainer. This guide is a collection of workouts that I have written and have used to
achieve the progress which I have achieved. By using this guide, you are acknowledging that I am not a qualified
personal trainer, and that all workouts are performed at your own risk.

2. I am not liable for any injury or harm that may come from using this guide.

3. Resale or sharing of this guide is illegal, and unfair and will be prosecuted as such. Please acknowledge the
effort and time that has gone into creating this guide, and respect the intellectual properties of the creator.

how to use this guide

This eBook is intended to be used in addition to a full workout split.

Resistance Band 101: Glute Gains consists of 3 main sections:

o Glute Activation

o Glute Burnouts

o Home Glute Workouts

All of the sections are intended to be performed with resistance bands alone, so you can perform them at home, in
the gym, on the beach, or just about anywhere you want! Feel free to add weights for an extra burn.

On page 43 you will find a list of gym-based recommended glute exercises. I have achieved the progress you have
seen on my social media pages through lifting weights. I recommend that in addition to the collection of glute
circuits in this guide, you train glutes using heavy weights around twice a week.

Each section consists of 16 workouts – that’s enough for 8 weeks of workouts, if you were to change every week! I use
the same workouts for4 weeks before moving onto a new split, so these workouts could last youfor up to 8 months!

The glute activation and glute burnout sections contain 12 resistance band circuits and 4 circuits with no resistance
bands, so if you forget your resistance band at home, you have no excuse!

Make sure to read the instructions at the top of each section to understand how best to use each workout.

3
the science behind using bands in resistance training
We understand why you might be skeptical of the benefits of using resistance bands, I mean let’s be honest, the
fitness industry can be largely built on scams. However, we’re here to tell you resistance bands have several benefits (
backed by scientific information), which can be included in any training programme or exercise routine, either at
home or in the gym.

Let’s start with the basic pro’s (and con’s) and then we can get into what science tells us when it comes to adding
resistance bands to exercise movements.

Resistance bands are a small investment (aka cheap) and in B_ND’s case incredible quality. They also give you the
ability to complete a range of exercises outside of the gym, as well as adding a new element to your training inside
the gym.

Another benefit is they can change the resistance curve of some exercises. Weights weigh the same no matter how
high you lift them but in different movements certain points will be easier or harder due to what’s called the strength
curve; there are three types of strength curve – ascending, descending and bell-shaped. An ascending strength curve
is where a movement gets easier towards the end of the range of motion. Examples of this would be pressing
movements (such as a shoulder press or bench press) or squatting movements. A descending strength curve is when
an exercise feels heavier towards the end of the movement. Examples of this would be pulling movements such as a
bent over row or a pull up. Bell-shaped strength curves are when the movement is hardest in the middle of the range
of motion but easier at both the beginning and end. An example of this would be a bicep curl.

However resistance bands exert more resistance the further you stretch them, in a way the “weight” increases as the
movement progresses, otherwise known as an ascending resistance curve. This can be applied to benefit your training
in two ways – for exercises where you want to increase the difficulty, i.e. movements like a squat or bench press, bands
can be a fantastic addition as they allow you to maintain the tension of the movement throughout the range of
motion. This is what’s called accommodating resistance training, which is a fantastic tool for improving strength,
power and helping you to overcome sticking points or plateau’s in certain lifts. This was proven by Shoepe et al (2011)
and Cronin et al. (2003) .

Alternatively, in exercises where you want to reduce the difficulty, i.e. challenging movements like pull ups or dips,
bands allow you to perform these movements properly through a full range of motion until your strength progresses
to a point to be able to do them with your total bodyweight.

Of course resistance bands have their limitations – not every exercise will be feasible and the total “load” offered by a
resistance band cannot match that of certain weights – but there are a variety of studies showing the muscle fibre
recruitment when using bands versus machines is often of similar levels. When comparing bands and machines
during hip strengthening exercises like hip abductor, Brandt et al (2013) found that “elastic resistance and exercise
machine seem equally effective for recruiting muscle activity of the hip adductors” as well as “the elastic resistance
condition was able to demonstrate greater muscle recruitment than the exercise machine during hip abduction” .
When comparing the effects of a short-term resistance programme on strength using weight machines/free weights
versus elastic tubing, Colado et al (2010) also concluded “these results indicate that resistance training using elastic
tubing or weight machines/free weights have equivalent improvements in isometric force in short-term programs
applied in fit young women” . Anderson et al (2010) also compared the effects of dumbbells versus elastic resistance
on muscle activation and found that “comparably high levels of muscle activation were obtained during resistance
exercises with dumbbells and elastic tubing” . Iversen et al (2017) also conducted a crossover study which compared
resistance bands versus conventional resistance training equipment for multiple joint exercises. They concluded that
for three out of the four movements they studied: “ERB [elastic resistance bands] can be a feasible training modality”.

Therefore, regardless of whether you are at home or in the gym, resistance bands can only add benefit to your
training; increasing your deadlift 1RM or simply adding intensity to your home workout.

1. Shoepe, TC, Ramirez, DA, Rovetti, RJ, Kohler, DR, and Almstedt, HC. The effects of 24 weeks of resistance
training with simultaneous elastic and free weight loading on muscular performance of novice lifters. J Hum
Kinet 29: 93 106, 2011.

2. Cronin, J, McNair, PJ, and Marshall, RN. The effects of bungy weight training on muscle function and functional
performance. J Sports Sci 21: 59-71, 2003.

3. https://www.ncbi.nlm.nih.gov/pubmed/24377067?dopt=Abstract.

4. https://www.ncbi.nlm.nih.gov/pubmed/20703977?dopt=Abstract

5. https://www.ncbi.nlm.nih.gov/pubmed/20133444

6. https://www.tandfonline.com/doi/full/10.1080/17461391.2017.1337229

4
with resistance bands
exer cises

5
clams

Keep
your feet
together.

fire hydrants

crab walks

Get
low!

6
glute bridges

Tilt your
hips
forward
and
squeeze
your
glutes
at the top!

bodyweight hip thrusts

bodyweight squats

7
banded seated hip abduction

bodyweight 3-pulse squats

Ass to
grass!

bodyweight 1 ¾ squats

rb jump squats

8
without resistance bands
exer cises

9
reverse hyperextensions

Squeeeeze
yo’ glutes!

donkey kicks

frog pumps (full credits to bret contretas)

Tuck
your chin in
and keep
the
soles of
your feet
together!

10
posterior plank

bird dogs

single leg glute bridges

11
single leg hip thrusts

Dig
your heels
into the
ground

bodyweight split squats

jump lunges

12
3-pulse lunges

13
glute activation
r e s ista nce
b a nd
ci rcui ts

14
Choose one of these activation circuits to do at the beginning of every leg or glute
related workout, or even just to get a quick burn in the morning!
Perform the exercises in a circuit as follows:

Exercise A Exercise B Exercise C Rest for 30 sec.

Repeat the circuit x2, and you’ll be warmed up, activated and ready to go!

TIP: Don’t be afraid to activate your glutes again mid-workout if you find they’re
not properly turned on. Repeat your chosen activation circuit once or twice to get
them fired up!

burnometer

Each circuit is rated with a burnometer demonstrating its difficulty.

Moderate
OK ouch
WHY DID YOU DO THIS GRACE WHY ARE YOU LIKE THIS MY GLUTES ARE ON FIRE

15
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17
18
19
20
21
glute activation
n o r es istance
b a nd
ci rcui ts

22
23
24
glute burnout
r e s ista nce
b a nd
ci rcui ts

25
Choose one of these burnout circuits to do at the end of every leg or glute related
workout, or even just to get a quick burn after cardio!
Perform the burnouts with multiple exercises in a circuit as follows:

Exercise A Exercise B Exercise C Rest for 30 sec.

Repeat the circuit x3, and your glutes will be sufficiently burnt out!

26
27
28
29
30
31
32
glute burnout
n o r es istance
b a nd
ci rcui ts

33
34
35
home workouts
gl utes

36
glute activation

Here are 16 Home Glute Workouts using only resistance bands! Feel free to add
weights for an extra burn.
Perform the first circuit x3, then move on to the second circuit.
Perform the burnouts with multiple exercises in a circuit as follows:

Exercise A Exercise B Exercise C Rest for 30 sec.

resistance band circuits

37
38
39
40
41
42
gym-based booty exercises
Here are some of my favourite gym-based, booty growing exercises.

If you’d like additional information on this, including videos, feel free to subscribe to my Youtube channel!

Leg Press (try with a resistance band for extra burn!)

Single-Leg Leg Press

Step Ups

Kettlebell Swings

Barbell Squats

Front Squats

Lying Leg Curl

Seated Leg Curl

Cable Squats

Hip Thrusts

Cable Kickbacks

Walking Lunges

Bulgarian Split Squats

Cable Glute Pull-Throughs

Sumo Deadlifts

Romanian Deadlifts

Stiff-Leg Deadlifts

Goblet Squats

Single Leg Deadlifts

Barbell Glute Bridges

43
t h ank you

I just want to say thank you to each and every one of you who has purchases of
any of my B_ND products. Thank you for your unwavering support and thank
you for believing in me. I wake up every day to the most incredible B_ND family
with some even more incredible goals, and it is my privilege to help you reach
them.
Make sure you share your journey with me on social media!

B_ND

GraceFitUl

GraceFitUk

44
references
1. Shoepe, TC, Ramirez, DA, Rovetti, RJ, Kohler, DR, and Almstedt, HC. The effects of 24 weeks of resistance
training with simultaneous elastic and free weight loading on muscular performance of novice lifters. J Hum
Kinet 29: 93 106, 2011.

2. Cronin, J, McNair, PJ, and Marshall, RN. The effects of bungy weight training on muscle function and functional
performance. J Sports Sci 21: 59-71, 2003.

3. https://www.ncbi.nlm.nih.gov/pubmed/24377067?dopt=Abstract.

4. https://www.ncbi.nlm.nih.gov/pubmed/20703977?dopt=Abstract

5. https://www.ncbi.nlm.nih.gov/pubmed/20133444

6. https://www.tandfonline.com/doi/full/10.1080/17461391.2017.1337229

45