CONTENTS

INTRODUCTION: 3

BFR (BLOOD FLOW RESTRICTION) BENEFITS: 5

FREQUENTLY ASKED QUESTIONS: 11

PROGRAM OUTLINE: 14

BLOCK PERIODIZATION: 15

GLUTE HYPERTROPHY BFR PROGRAM: 25

EXERCISE DEMONSTRATION VIDEOS: 57

DISCLAIMER: 58

REFERENCES: 59

CONNECT WITH ME: 60

INTRODUCTION
How to Build Bigger, Stronger Glutes with Blood Flow Restriction & Hypertrophy
Training.

Whether you call it the booty, the butt, or maybe even the backyard, the
scientific name for the round (or flat) thing behind you is the Gluteus Maximus.
The gluteus or glutes, are one of the most important muscles you can train in
the human body. When compared to other muscles within your body the glutes
have the highest threshold potential for size and strength. This means your
booty has a lot of potential to grow if you know how to train it. We will utilize
a few powerful techniques and approaches to hit it very effectively, but more
importantly you MUST eat with the intention to grow your booty!

If you’re familiar with my work, or if you follow me on instagram

(@priti.fit), you know I’m a scientist at heart. I have a Bachelors in Biology
and I’ve spent years learning about nutrition and biomechanics in depth.
I am consistently reading studies to learn more about how to optimize
the human body as I progress in my personal glute building journey. My
intentions with this guide are to help you get a better understanding of
your glutes and how to train them. I have included a structured 8 week
training program to specifically help you grow the booty of your dreams.

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I know that you’ve invested in this guide because you’re either unhappy with your butt’s
size or shape, or you just want a bigger booty. Perhaps, you’re a beginner and are
unhappy with how your lower body looks in jeans or maybe you’re advanced and want a
booty so big your man can comfortably use as a pillow. One thing is for sure. If you want
to move towards growing your glutes and successfully building a bigger butt, it will take
time and consistency!

In this 8 week guide, I have created the perfect booty building frequency for maximum
glute size. Yes, some days will be harder than others, but if you stay consistent, put in
effort, and remain motivated on your booty’s big bright future, then I promise you that
the results will speak for themselves! So how do you get more defined and muscular
glutes? Could Occlusion training be the answer? Stick around and I will explain how BFR
(Blood Flow Restriction) training can take any stubborn glute’s growth to the next level.
BFR (Blood Flow
Restriction) Benefits:
Gain More While Doing Less
One of the biggest benefits of BFR training is the
ability to achieve the same results from low intensity
resistance exercises as those achieved through high
intensity resistance training (i.e weightlifting). With BFR
training you use much lighter weights and doing more
reps. This essentially gives the same hypertrophy
(muscle building) effect that heavier weights would.
This makes BFR training ideal for people that cannot
lift heavy weights due to injury, age or other factors
like being stuck at home during COVID-19.

Increased Strength and Muscle Size

Even though very light weights are used, BFR
training works so effectively through restricting
your muscles of oxygen. During a normal
rep without a BFR band on, your body can
effectively rely on a flow of blood rich oxygen
into the muscle. This fuels the muscle that
is contracting and working allowing it to
contract easier and with more force. During
BFR we are intentionally stopping blood flow
to your glutes in order to limit the amount
of oxygen they can receive. This state of
“oxygen deprivation” increases lactic acid
buildup. Lactic acid is produced when
your muscle cells are forced to produce
energy in the absence of oxygen. It is
essentially being produced when you
feel that burning sensation after a high
rep set. When your body produces
lactic acid is also produces Human
Growth Hormone (HGH).
So when you decrease blood flow and oxygen to your glutes for a few minutes it
naturally makes lighter weights feel heavier and harder which makes your muscles
tire out quicker and thus makes lighter weights more effective to building muscle. BFR
training also causes less muscular damage in comparison to heavier weights. Because
BFR causes less muscle damage, increases Lactic acid and HGH ( human growth
hormone) , gains have been observed faster than in traditional strength training due to
quicker recovery. Basically what I’m trying to say is that this shit works!

Fitness Tip
Consistency is key when it comes to fitness! The best way to get and stay in
shape is to be consistent. Whatever fitness program you choose to do, the key to
ensuring success is staying consistent with it!

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 GLUTEUS
MEDIUS

GLUTEUS
MAXIMUS

GLUTEUS
MINIMUS

Glute Anatomy:
It’s important to understand the biomechanical function of the
glutes before we can understand how to best train them. So
let’s cover the basic anatomy and function of the glutes.

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Anatomy & Function:
The three players that make up your glutes are the gluteus maximus, gluteus medius, and
the gluteus minimus. The gluteus maximus is the MVP of the glute muscles because it
creates the biggest shape of your butt and works when you walk, run, or thrust your hips
forward. The other two glute muscles, the medius and minimus work together to help
your gluteus maximus raise your leg to the side or perform any abduction movement.

Gluteus Medius
Gluteus Minimus

Gluteus Maximus

Quadratus Fermoris

Gemellus Inferior

Figure 1: Obturator Externus

GLUTEUS MAXIMUS AND
GLUTEUS MEDIUS
Miller, J. (2018, August 22) Gemellus Superior

Piriformis

The gluteus maximus has multiple origins including the pelvis, sacrum, coccyx, and
thoracolumbar fascia and multiple insertions including the upper femur and IT band.
Because of the multiple attachment points it is able to perform a wide variety of functions,
but primarily these three:

Hip Extension Hip Abduction Hip External Rotation

Posterior Pelvic Tilt

8
There are many ways to strengthen the gluteus muscles, the large and powerful muscles
of the butt.

Exercises that train hip extension include squats, deadlifts and hip thrusts. These are
the exercises that will primarily be perform in this 8 week program. Considering the
glutes fire the hardest when they are in or close to full hip extension, the hip thrust is
most effective as a glute activator. However, because exercises like squats and deadlifts
have a much larger range of motion and a greater degree of eccentric emphasis, they
are also included in the program as “main movements”. Due to their contribution to hip
abduction and hip external rotation, generally speaking, the glutes fire harder with a
wider stance and a slight foot flare. Building a mind muscle connection with your glutes
will help you target your glutes as well. You can build a better mind muscle connection by
slowing the reps down and also touching your glutes while performing movements like
hip thrusts and kickbacks.

The smaller gluteus medius as shown in figure 1 still occupies a large portion of the rear
hip musculature and functions primarily as a stabilizer during dynamic movement and as
a hip abductor. It is most effectively trained with exercises that require a high degree of
stability, especially unilateral movements such as walking lunges, and exercises that train
hip abduction, such as machine or banded hip abductions.

Properly stretching the glutes is very important so you don’t experience glute, hip and
lower back tightness. I recommend doing the post workout stretches after each training
session to loosen up the glute and lower back muscles.

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Fiber Types In The Glutes
The gluteus maximus muscle is a nearly even 50/50 split of type 1 and type 2 muscle
fibers, implying that it should be trained with a combination of high and low reps
with at least one “main” heavy movement to fully activate the fast twitch fibers.
Targeting your fast twitch muscle fibers occurs by doing explosive movements,
whereas type 1 muscle fibers are better targeted with heavy loads or higher
volume. The gluteus medius muscle seems to be slightly more type 1 dominant
which implies that higher reps may be more effective when focusing on isolating
this muscle. We will be working both muscle fiber types with the 8 week program
I have laid out for you below.

SLOW TWITCH (TYPE 1) FAST TWITCH (TYPE 2)

CONTRACTION TIME SLOW FAST

SIZE OF MOTOR NEURON SMALL LARGE

RESISTANCE TO FATIGUE HIGH LOW

TYPE OF ACTIVITY AEROBIC ANAEROBIC

FORCE PRODUCTION LOW HIGH

METOCHONDRAIL DENSITY HIGH INTERMEDIATE

OXIDATIVE CAPACITY HIGH INTERMEDIATE

GLYCOLYTIC CAPACITY LOW HIGH

CAPILLARY DENSITY HIGH LOWER

FUEL SOURCE OXYGEN/FATS GLYCOGEN

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Frequently
Asked Questions:
How Do You Even Occlude Blood Flow From The
Glutes?
Use the Priti Fit Occlusion bands and wrap your upper
thigh right between the glutes and hamstrings.

Make them tight but not so tight that you can’t perform
the exercise or that you feel numbness in your legs, about
(7/10) for “perceived” tightness is perfect. I recommend
that you wear tights (short or long) so that you are not
wrapping bare skin as this may be uncomfortable.

How Do We Train Glutes Occlusion Style?

After you’ve wrapped your upper thighs (this is the part
where you occlude blood flow) you must now take care
of the training aspect. We are going to be restricting
blood flow towards the end of the workout because we
want that nice lactic acid build up and pump after the
main compound movements are performed. It is safer
and makes the most sense to occlude blood flow on
lighter exercises and isolation movements where you
would normally need a higher rep range to challenge
the glutes.

What Should I Be Eating On A Daily Basis?

In order to grow your glutes it is essential that you
eat in a caloric surplus on a daily basis. Generally
speaking, your protein intake should be .8g-1g
per pound of lean body mass. To maximize your
performance and recovery, it’s important to
fuel your body with the right nutrients before a
workout.

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Your carb intake should be fairly high (30-50g) pre and post workout because you
can benefit from timing your carb intake properly. Research shows that eating carbs
before and after a workout can help you perform longer and recover more quickly.
Carbohydrates supply your body with the glycogen it needs for your booty building
session! Carbs are your friend when used correctly and are essential in building muscle
because of their anabolic affect.

If you need help with figuring out your macronutrients or don’t know how to put
together a diet plan, then reach out to me via [email protected]. Title the message
“Personalized Meal Plan Needed” & I will personalize a booty building diet plan for you
after you fill out a diet form. It will ask you questions about your diet and current lifestyle
which will allow me to get a better understanding of how to optimize a meal plan for your
specific lifestyle.

How Can I Track My Progress?

Take progress pictures (front, back and side view) every Monday morning before you eat
or drink any food. This will build a consistent timeline for yourself. I alway recommend
taking measurements of your glutes and hips so you can look back and see how many
inches you’ve added by the end of the program! If you need someone to give you
feedback, feel free to email me your check in every Monday at [email protected]. I
would love to see your progress and keep in touch!

Measurement Tips:
Hips: Measure at the widest point of your hips or bottom. It’s really
important to be in front of a mirror for this one as it’s tough to see if
your tape measure is level.

Waist: Your waist is easy to find. It’s the natural fold that you get when you
bend over to one side. It’s located just above your belly button and tends to
be the smallest part on your torso. Place one end of the tape measure above
your belly button and bring the other end of the tape measure around your
back to join them up again.

Is There Any Alternative Exercise I Can Do Instead Of Hip Thrusts?

Yes, but really push yourself to get better at this exercise. The hip thrust has been
shown in many studies to be the number one booty building exercise. If you find
the bar or weight uncomfortable, you can purchase a hip pad that will help take
tension off of your hips.

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What if I am still sore? Should I train or take another rest day?
Training sore is fine unless it puts you at an increased risk of injury. If your form is
compromised then take it slow and lower the reps accordingly. If you’re having a
difficult time getting into position or completing a full ROM (range of motion) due
to pain, you should not train. Use your own discretion to avoid getting injured, but
training sore will not impair gains.

Why is there such little exercise variation from week to week?

Changing exercises from week to week is more likely to flatten out the
progression curve. I do change the program slightly from week to week but the
bulk of the program maintains the same exercise selection. This is to ensure
progression by adding volume incrementally to these specific movements such
as the squat and hip thrusts. These are the best booty building movements
according to science so just randomly throwing in exercises to increase variation
would not be beneficial to booty gains.

If the RPE (Rate of Perceived Exertion) increases across sets,

should I drop the weight back?
If you hit failure prematurely, drop the weight back to a weight you can
comfortably preform with. This will give you more gains over time.

What is the extra column for?

The extra columns are there so you can reflect on your last set and ask yourself
how many more reps you think you could have gotten. This is a useful way to
account for how hard you’re working on the final set and how well it matches the
target RPE. Ultimately, this will help you determine how close to failure you’re
going.

What does SS mean?

SS indicates a superset should be performed. Do not rest after completing the
first exercise, instead move directly into performing the second exercise. That is
considered 1 full superset. The rest period will be listed after the second exercise.

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 healthy habits for mental fitness
Reduced
Stess Levels

Increased Increased
Wellbeing Energy Levels

Boosted
Reduced
Brain
Depression
Power

Increased Increased
Confidence Mood

Improved Sleep Reduced Anxiety

Increased Self Esteem

Program Outline:
The goal of this program is to build your glutes, not to annihilate them the first day
and have them not recover in time for the next workout. RECOVERY IS EVERYTHING
when you’re trying to grow any muscle. Therefore, I kept the amount of daily sets to the
appropriate threshold so there are no wasted sets. Work smarter, not harder!

14
Block Periodization:
The program is split into 2 blocks: Weeks 1-6 make up the accumulation
phase and weeks 7-8 make up the metabolic build up phase. This is a
typical bodybuilding protocol that will get you some serious gains when
paired up with the proper nutrition.

Block 1
Block 1 is focused on loading and volume accumulation. The first 2-3 weeks are focused
on getting adapted to the high volume and frequency of the program. The BFR training is
going to be utilized 3 times a week along with high volume to really tax your glutes.

Block 2
Block 2 is all about the metabolic build up! In the second half of the block, sets are taken
closer to failure and a higher volume is used. The general trend from week 1 to 6 is toward
more volume, more load and more intensity. Week 7 and 8 are going to be focused on
going to failure (AMRAP) with very light weight.

15
Key Terms:

BFR: DB: KB: RPE:

Blood flow Dumbbell Kettlebell Rate of Perceived
restriction Exertion

LSRPE: AMRAP: PROGRESSIVE OVERLOAD:

Last set RPE As Many Reps The Gradual Increase Of Stress
As Possible Placed Upon The Body During
Exercise Training

ROM: TEMPO:
Range Of Motion The Speed At Which The Lift Occurs

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Equipment Needed:

Priti Fit Glute Loop Cable Kettlebell OR

Occlusion Bands Resistance Dumbbell
bands Bands

17
Pre & Post Stretches:
Do you stretch your glutes on a daily basis?
Stretching regularly is another way to prevent inactive, tight
glutes. Glute stretches can improve hip rotation, and help with
walking, running and descending stairs. If you have soreness
or tightness in the glutes, pain or soreness in the hips, tight
hip flexors, low back pain, tight hamstrings, knee pain or pelvic
discomfort, stretching your glutes can help all of that!

18
Why you should stretch your glutes before a workout:
Warming up before a workout is important as it can help to prepare the body
for exercise and minimize the risk of injury. Warm ups typically involve dynamic
stretches to help improve blood flow and increase your range of motion for the
target area.

Here are some of the best ways to stretch and warm up your glutes before
starting a workout.

Start with Foam Rolling:

Foam rolling is often included in recovery, but it can also help to warm up your
glutes before exercise by increasing blood flow to the area and loosening the
connective tissue around the muscles to enable smooth movement.

How To Foam Roll:

1. Position the foam roller horizontally behind you. Carefully sit on top of the
foam roller and place both hands on the floor behind you.

2. Lift and turn out your right leg so that your ankle is resting on your left leg just
above your knee. Gently tilt your hips to the right to allow the foam roller to
press into your right glute.

3. Continue to roll down the length of your glutes, pausing on trigger points as
needed. Repeat on your left side.

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BEFORE EVERY TRAINING
SESSION PERFORM
5-10 minutes of moderate intensity cardio on your choice of cardio equipment the
following dynamic stretching routine:

Leg Swings:
Leg swings warm up your glutes and hips. You can use them before a workout, or to
warm up the muscles for deep stretching.

With your left hand resting on the back of a chair, plant both feet on the
floor, hip-width apart.

While keeping your left foot firmly planted on the floor and your right leg
straight, swing your right leg back behind your body, ensuring that your
torso remains upright.

Swing your right leg forwards, directly in front of your body and once
again ensure your torso remains upright.

Continue swinging the leg backwards and forwards before switching sides.

20
Seated Hip Abduction With Bands:
The hip abductors work alongside the glutes to assist with standing, walking, and rotating
the leg. When you work the glutes, it’s important that these muscles are also active and
working to stabilize the hips.

With a resistance band looped around your lower thighs, sit on a bench with
your feet on the floor slightly closer than hip-width apart. Lean back and place
your hands on the bench behind you. This is your starting position.

Using the muscles in your glutes and hips, separate your knees and feet until
they are slightly further than shoulder width apart.

Draw your knees and feet inwards to return to the starting position.

Lateral walk:
This exercise fully engages your glutes and hips, strengthening the major
muscles in your hips, thighs and legs. The lateral walk improves stability
and helps prevent injury.

1. With a resistance band looped around your ankles, plant both

feet on the floor hip width apart. Ensure that your knees remain
in line with your toes and stand upright. This is your starting
position.

2. Keeping your right foot on the floor, step your left foot
outwards so that your feet are slightly further than hip
width apart.

3. Keeping your left foot on the floor, step your

right foot inwards to return to the starting
position. Repeat, ensuring that you complete
the same number of repetitions on each side.

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Glute Bridge:
The glute bridge exercise benefits many
muscles, including the hamstrings, lower
back and abs, in addition to the glutes. The
pose can be done using just a mat, or you
can place a looped resistance band just
above your knees to increase the intensity.

1.Start by lying flat on your back on a yoga

mat. Bend your knees and position your
feet firmly on the mat, ensuring that they
are hip width apart. Ensure your spine is in
a neutral position and allow your arms to
rest by your sides on the mat. This is your
starting position.

2. Press your heels into the mat, activate

your glutes and raise your pelvis off the
floor until your body forms one straight
line from chin to knee, resting on your
shoulders.

3. Lower your pelvis to return to the

starting position.

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Best Glute Stretches for Recovery:
Once your workout is complete, take five minutes to cool down and
stretch to minimize tightness later on. The following stretches can be
used in your cool down or in a dedicated recovery session.

Seated figure-four stretch:

1. Sit upright in a sturdy chair. Place your right ankle on your left thigh, just above
your knee. Place your hands on your shins.

2. Keeping your spine straight, lean slightly forward to deepen the stretch.

3. Hold for 20–30 seconds.

4. Return to the starting position. Repeat with the other leg.

Sit upright in a sturdy chair. Place your right ankle on your left thigh, just
above your knee. Place your hands on your shins.

Keeping your spine straight, lean slightly forward to deepen the stretch.

Hold for 20–30 seconds.

Return to the starting position. Repeat with the other leg.

23
Pigeon stretch:
To do this stretch:

1. Start on all fours. Lay your right knee toward your right wrist, placing your shin on the
floor. Move your right ankle toward your left wrist.

2. Slide your left leg back, point your toes, and face your hips forward. Extend your spine.

3. Gently walk your hands forward. Hold for 5 to 10 breaths.

4. Return to the starting position. Switch legs and repeat.

Knee to opposite shoulder:

Pulling your knee toward your opposite shoulder can help loosen your glutes and release
tension around your sciatic nerve.

To do this stretch:

1. Start on your back with your legs extended and your feet flexed upward.

1. Bend and lift your right knee and place your hands around your knee.

1. Pull your right knee up toward your left shoulder.

1. Hold for 20–30 seconds. Return your leg to the starting position.

1. Straighten your right leg and repeat with the left leg.

Pro Tip: Spend time on stretching! This will help you recover faster and can also aid in growth.

How does stretching aid in growth?

When you stretch post workout, you’re actually creating more micro-tears
in the muscle tissue. When you create micro-tears in your muscle it will
release HGH (human growth hormone) which is essential for growth. After
your muscle heals from these micro tears it will become more resilient and
ultimately a bigger, stronger muscle overall.

24
GLUTE HYPERTROPHY
BFR PROGRAM
Week 1 -The Fundamentals

“IF YOU WANT SOMETHING

YOU’VE NEVER HAD, YOU MUST
BE WILLING TO DO SOMETHING
YOU’VE NEVER DONE.”
— THOMAS JEFFERSON
Week 1: The Fundamentals
Warm up

3-5 min walk then 30 Jumping Jacks

20 Kickbacks - Each Leg*

20 Bodyweight Glute Bridges

12 Bounce Squats - fast tempo

Don’t Forget To Warm up & Active Your Glutes Before Each Workout!

Day 1- Monday ( Stretcher Day )

Exercise Sets Reps RPE REST 1 2 3 4 Instructions

Drive Through Heels, Keep

Bodyweight Knees Pointed Out In Direction
3 12 8 1m
Squats Of Toes, Wider Stance, Feet
Pointed Out

Drive Through Heels, Focus

On Glute Stretch. Control The
Split Squats 3 12 8 1m
Tempo, Drive Through Your
Forward Foot

Jump Explosively But Make

Jump Sure You Land Softly (Dont
3 12 8 1m
Squats Lock Knees When You Land) To
Avoid Injuries

Use A Fast Tempo And Keep

Banded
3 20 30s Constant Tension On Glutes
Adduction
No Rest Between Reps!

Throw On Occlusion Bands!

Hard Glute Squeeze At The Top

Of Each Rep, Faster Tempo,
Occlusion
Challenge Yourself For More
Band 2 30 30s
Reps Each Week
Kickbacks
Take Off Occlusion Bands And
Let The Blood Rush To Your
Glutes

Stretch Routine / Foam Roll

26
Day 2- Wednesday ( Compressor Day )
Exercise Sets Reps RPE REST 1 2 3 4 Instructions

Set Hips Back Until Stretch Is

Sumo Felt In Hamstrings, Thrust Hips
4 12 7 1m
Deadlift Forward And Squeeze Glutes
Hard At The Top

Focus On 1 Secs Pause /

Hip Thrusts 3 12 8 1m
Squeeze At The Top

Drive From Lower Body. Hold

Kb Firmly Between Your Legs
Kettlebell And Use Glutes To Drive
3 12 8 1m
Swing Through. Squeeze Glutes At
The Top. Bend Knees To Get
Into Starting Position

2/3 Bottom Range Of Motion,

Frog
3 12 8 1m Band Around Knees, Constant
Pumpers
Tension On Glutes

Pulse Up And Down Like A

Bounce
2 20 30s Normal Squat. Bounce And Do
Squats
Not Lock Out At Top

Throw On Occlusion Bands!

Hard Glute Squeeze At The Top

Of Each Rep, Faster Tempo,
Occlusion
Challenge Yourself For More
Band 2 20 30s
Reps Each Week
Kickback
Take Off Occlusion Bands And
Let The Blood Rush To Your
Glutes

Stretch Routine / Foam Roll

27
Day 3 - Friday ( Pumper Day )
Exercise Sets Reps RPE REST 1 2 3 4 Instructions

Drive From Lower Body. Hold

Kb Firmly Between Your Legs
Kettlebell And Use Glutes To Drive
4 12 7 1m
Swing Through. Squeeze Glutes At
The Top. Bend Knees To Get
Into Starting Position

Hip Thrusts Constant Tension On Glutes.

Super Set 5 12 8 1m Focus On The Squeeze At The
with Top

Superset This With Hipthrusts.

Single Leg 6 Each
3 8 1m Focus On Driving With The
Hip Thrusts Leg
Single Glute

Seated
Use A Fast Tempo And Keep
Banded
3 12 8 1m Constant Tension On Glutes
Adduction
No Rest Between Reps!
(at home)

20 Reps Each Direction,

Lateral Miniband Around Feet Or Full
Banded 2 20 30s Band Around Knees, Slight
Side Walk Bend At Hips, Short ~6 Inch
Sideways Steps

Throw On Occlusion Bands!

Hard Glute Squeeze At The Top

Of Each Rep, Faster Tempo,
Occlusion
Challenge Yourself For More
Band 3 30 30s
Reps Each Week
Hipthrusts
Take Off Occlusion Bands And
Let The Blood Rush To Your
Glutes

Stretch Routine / Foam Roll

28
Week 2 - Time To Get In The Zone

Strive for progress,

not perfection.
— Dwayne ‘The Rock’ Johnson

29
Week 2: Time To Get In The Zone
Warm up

3 min walk followed by a 30 second sprint

12 Squats

20 Kickbacks - Each Leg*

20 Bodyweight Single Leg Glute Bridges

12 Hip Circles - Each Leg*

Day 1 - Monday ( Stretcher Day )

Exercise Sets Reps RPE REST 1 2 3 4 Instructions

Drive Through Heels, Keep

Bodyweight
4 12 8 1m Knees Out In Direction Of Toes,
Squats
Wider Stance

Position Toes Pointed

Outwards. Move Legs 1.5-2X
Sumo
Shoulder Width. Control The
Squats With 3 12 8 1m
Decent And Push Through Your
Weight
Heels Back Up
* Use A Backpack, Kb Or Db

Drive Through Heels, Focus

On Glute Stretch. Control The
Split Squats 3 12 8 1m
Tempo, Drive Through Your
Forward Foot

Jump Explosively But Make

Jump Sure You Land Softly (Dont
3 20 8 1m
Squats Lock Knees When You Land) To
Avoid Injuries

Throw On Occlusion Bands!

Hard Glute Squeeze At The Top

Of Each Rep, Faster Tempo,
Occlusion Challenge Yourself For More
2 30 30s
Kickbacks Reps Each Week

Take Off Occlusion Bands And

Let The Blood Rush To Your
Glutes

Stretch Routine / Foam Roll

30
Day 2- Wednesday ( Compressor Day )
Exercise Sets Reps RPE REST 1 2 3 4 Instructions

Constant Tension On Glutes.

Hip Thrusts 3 12 7 1m Focus On The Squeeze At The
Top

Use Kettlebell Or A Backpack

With Weight In It. Drive From
Lower Body. Hold Kb Firmly
Kettlebell Between Your Legs And Use
3 12 8 1m
Swing Glutes To Drive Through.
Squeeze Glutes At The Top.
Bend Knees To Get Into
Starting Position.

2/3 Bottom Range Of Motion,

Squat
3 12 8 1m Band Around Knees, Constant
Bounces
Tension On Glutes

12
Lunges 3 Each 7 1m 12 Strides Each Leg!
Leg

Throw On Occlusion Bands!

Hard Glute Squeeze At The Top

Of Each Rep, Faster Tempo,
Occlusion Challenge Yourself For More
2 25 30s
Kickbacks Reps Each Week.

Take Off Occlusion Bands And

Let The Blood Rush To Your
Glutes

Stretch Routine / Foam Roll

31
Day 3 - Friday ( Pumper Day )
Exercise Sets Reps RPE REST 1 2 3 4 Instructions

Set Hips Back Until Stretch Is

Sumo Felt In Hamstrings, Thrust Hips
4 12 7 1m
Deadlift Forward And Squeeze Glutes
Hard At The Top

Drive From Lower Body. Hold

Kb Firmly Between Your Legs
Kettlebell And Use Glutes To Drive
3 15 8 1m
Swings Through. Squeeze Glutes At
The Top. Bend Knees To Get
Into Starting Position

Hip Thrusts
12/SS Constant Tension On Glutes.
SS with
4 6 Each 8 1m Focus On The Squeeze At The
Single Leg
Leg Top
Hip Thrusts

30 Total Strides, Use

Dumbbells Or A Barbell (Less
Alternating
3 12 8 1m Trap Involvement With Barbell)
Lunges
Use Backpack If You Don’t Have
Weights!

Seated Use A Fast Tempo And Keep

Banded 3 20 8 30s Constant Tension On Glutes
Abduction No Rest Between Reps!

25 Reps Each Direction,

Miniband Around Feet Or Full
Alternating
2 25 30s Band Around Knees, Slight
Lunges
Bend At Hips, Short ~6 Inch
Steps

Stretch Routine / Foam Roll

32
Week 3 - Volume Is King!

Don’t Complain
About How Bad You Have It,

Focus On
How Bad You Want It!

33
Week 3: Volume Is King!
Warm up

25 Butt Kickers followed by 25 High Knees

12 Squats

30 Jumping Jacks

20 Bodyweight Glute Bridges

12 Single Leg Body Weight Glute Bridges

10 Kick backs - Each Leg* + 10 Side kicks - Each Leg*

Don’t Forget To Warm up & Active Your Glutes Before Each Workout!

Day 1- Monday ( Stretcher Day )

Exercise Sets Reps RPE REST 1 2 3 4 Instructions
Drive Through Heels, Keep
Bodyweight Knees Pointed Out In Direction
4 15 8 1m
Squats Of Toes, Wider Stance, Feet
Pointed Out
Drive Through Heels, Keep
Sumo
3 20 8 1m Knees Out In Direction Of Toes,
Squats
Super Wide Stance

Drive Through Heels, Focus

On Glute Stretch. Control The
Split Squats 3 15 8 1m
Tempo, Drive Through Your
Forward Foot
Jump Explosively But Make
Jump Sure You Land Softly (Dont
4 12 8 1m
Squats Lock Knees When You Land) To
Avoid Injuries
Throw On Occlusion Bands!

Hard Glute Squeeze At The Top

Of Each Rep, Faster Tempo,
Occlusion Challenge Yourself For More
4 30 30s
Kickbacks Reps Each Week

Take Off Occlusion Bands And

Let The Blood Rush To Your
Glutes

Stretch Routine / Foam Roll

34
Day 2- Wednesday ( Compressor Day )
Exercise Sets Reps RPE REST 1 2 3 4 Instructions

Set Hips Back Until Stretch Is

Sumo Felt In Hamstrings, Thrust Hips
4 12 7 1m
Deadlift Forward And Squeeze Glutes
Hard At The Top
Constant Tension On Glutes.
Hip Thrusts 4 20 8 1m Focus On The Squeeze At The
Top

Drive From Lower Body. Hold

Kb Firmly Between Your Legs
Kettlebell And Use Glutes To Drive
4 15 8 1m
Swings Through. Squeeze Glutes At
The Top. Bend Knees To Get
Into Starting Position.

15
Lunges 3 Each 7 1m 15 Strides Each Leg!
Leg

2/3 Bottom Range Of Motion,

Squat
3 20 8 1m Band Around Knees, Constant
bounce
Tension On Glutes

Throw On Occlusion Bands!

Hard Glute Squeeze At The Top

Of Each Rep, Faster Tempo,
Occlusion Challenge Yourself For More
3 25 30s
Kickbacks Reps Each Week

Take Off Occlusion Bands And

Let The Blood Rush To Your
Glutes

Stretch Routine / Foam Roll

35
Day 3 - Friday ( Pumper Day )
Exercise Sets Reps RPE REST 1 2 3 4 Instructions

Drive From Lower Body. Hold

Kb Firmly Between Your Legs
Kettlebell And Use Glutes To Drive
4 12 7 1m
Swing Through. Squeeze Glutes At
The Top. Bend Knees To Get
Into Starting Position

Hip Thrusts
12, 6 Constant Tension On Glutes.
SS with
3 each 8 1m Focus On The Squeeze At The
Single Leg
leg Top
Hip Thrusts

30 Total Strides, Use

Alternating
4 12 8 1m Dumbbells Or A Barbell (Less
Lunges
Trap Involvement With Barbell)

30 Reps, Miniband Around Feet

Lateral
Or Full Band Around Knees,
Banded 3 12 10 30s
Slight Bend At Hips, Short ~6
Crab Walk
Inch Steps

Throw On Occlusion Bands!

Hard Glute Squeeze At The Top

Of Each Rep, Faster Tempo,
Occlusion
Challenge Yourself For More
Band 3 25 10 30s
Reps Each Week
Hipthrusts
Take Off Occlusion Bands And
Let The Blood Rush To Your
Glutes

Stretch Routine / Foam Roll

36
Week 4 - Half Way To Peach Paradise

Your b ody can

stand almost anything.
It’s your mind
that you have to
convince

37
Week 4: Half Way To Peach Paradise
Warm up
30 Jumping Jacks

20 Bounce Squat Walk

20 Kickbacks - Each Leg*

20 Bodyweight Glute Bridges

Day 1- Monday ( Stretcher Day )

Exercise Sets Reps RPE REST 1 2 3 4 Instructions
Drive Through Heels, Keep
Bodyweight Knees Pointed Out In Direction
4 12 8 1m
Squats Of Toes, Wider Stance, Feet
Pointed Out
Set Hips Back Until Stretch Is
Sumo Felt In Hamstrings, Thrust Hips
4 12 7 1m
Deadlift Forward And Squeeze Glutes
Hard At The Top

Drive Through Heels, Focus

On Glute Stretch. Control The
Split Squats 4 12 8 1m
Tempo, Drive Through Your
Forward Foot
10 Strides Each Leg! Drive
10 Through Heels, Focus On Glute
Lunges 3 Each 8 1m Stretch. Control The Tempo,
Leg Drive Through Your Forward
Foot

Jump Explosively But Make

Jump Sure You Land Softly (Dont
3 12 8 1m
Squats Lock Knees When You Land) To
Avoid Injuries

Throw On Occlusion Bands!

Hard Glute Squeeze At The Top

Of Each Rep, Faster Tempo,
Occlusion
Challenge Yourself For More
Band 2 30 30s
Reps Each Week
Hipthrust
Take Off Occlusion Bands And
Let The Blood Rush To Your
Glutes

38
Day 2- Wednesday ( Compressor Day )
Exercise Sets Reps RPE REST 1 2 3 4 Instructions

Constant Tension On Glutes.

Hip Thrusts 4 15 8 1m Focus On The Squeeze At The
Top

Drive From Lower Body. Hold

Kb Firmly Between Your Legs
Kettlebell And Use Glutes To Drive
4 15 8 1m
Swings Through. Squeeze Glutes At
The Top. Bend Knees To Get
Into Starting Position.

10 Strides Each Leg! Drive

10 Through Heels, Focus On Glute
Lunges 3 Each 7 1m Stretch. Control The Tempo,
Leg Drive Through Your Forward
Foot

2/3 Bottom Range Of Motion,

Squat
3 12 8 1m Band Around Knees, Constant
bounce
Tension On Glutes

Throw On Occlusion Bands!

Hard Glute Squeeze At The Top

Of Each Rep, Faster Tempo,
Occlusion
Challenge Yourself For More
Band 2 30 10 30s
Reps Each Week
Hipthrust
Take Off Occlusion Bands And
Let The Blood Rush To Your
Glutes

Throw On Occlusion Bands!

Hard Glute Squeeze At The Top

Of Each Rep, Faster Tempo,
Occlusion Challenge Yourself For More
3 30 10 30s
Kickbacks Reps Each Week

Take Off Occlusion Bands And

Let The Blood Rush To Your
Glutes

Stretch Routine / Foam Roll

39
Day 3 - Friday ( Pumper Day )
Exercise Sets Reps RPE REST 1 2 3 4 Instructions

Position Toes Pointed

Outwards. Move Legs 1.5-2X
Sumo
Shoulder Width. Control The
Squats
4 12 7 1m Decent And Push Through Your
With
Heels Back Up
Weight
* Use A Backpack, Kb Or Db

Drive From Lower Body. Hold

Kb Firmly Between Your Legs
12, 6
Kettlebell And Use Glutes To Drive
3 each 8 1m
Swings Through. Squeeze Glutes At
leg
The Top. Bend Knees To Get
Into Starting Position

Hip Thrusts
Constant Tension On Glutes.
SS with
4 12 8 1m Focus On The Squeeze At The
Single Leg
Top
Hip Thrusts

30 Total Strides, Use

Alternating
3 12 10 30s Dumbbells Or A Barbell (Less
Lunges
Trap Involvement With Barbell)

Throw On Occlusion Bands!

Hard Glute Squeeze At The Top

Of Each Rep, Faster Tempo,
Occlusion
Challenge Yourself For More
Band 3 30 10 30s
Reps Each Week
Hipthrusts
Take Off Occlusion Bands And
Let The Blood Rush To Your
Glutes

20 Reps Each Direction,

Lateral Miniband Around Feet Or Full
Banded 3 30 10 30s Band Around Knees, Slight
Side Walk Bend At Hips, Short ~6 Inch
Steps

Stretch Routine / Foam Roll

40
Week 5 - Pump It Up!

“Fitness is like a
relationship. You can’t cheat
and expect it to work.”

41
Week 5: Pump It Up!
Warm up

30 Jumping Jacks

20 Kickbacks - Each Leg*

20 Bodyweight Glute Bridges

12 Single Leg Body Weight Glute Bridges

12 Deep Squats

Don’t Forget To Warm up & Active Your Glutes Before Each Workout!

Day 1- Monday ( Stretcher Day )

Exercise Sets Reps RPE REST 1 2 3 4 Instructions
Drive Through Heels, Keep
Bodyweight Knees Pointed Out In Direction
4 25 8 1m
Squats Of Toes, Wider Stance, Feet
Pointed Out

Drive Through Heels, Focus

On Glute Stretch. Control The
Split Squats 4 15 8 1m
Tempo, Drive Through Your
Forward Foot

Jump Explosively But Make

Sure You Land Softly (Dont
Lunges 4 12 8 1m
Lock Knees When You Land) To
Avoid Injuries

15 Strides Each Leg! Drive

Through Heels, Focus On Glute
Jump
3 15 8 1m Stretch. Control The Tempo,
Squats
Drive Through Your Forward
Foot
Throw On Occlusion Bands!

Hard Glute Squeeze At The Top

Of Each Rep, Faster Tempo,
Occlusion
Challenge Yourself For More
Band 4 30 30s
Reps Each Week
Hipthrust
Take Off Occlusion Bands And
Let The Blood Rush To Your
Glutes

42
Day 2- Wednesday ( Compressor Day )
Exercise Sets Reps RPE REST 1 2 3 4 Instructions

Drive Through Heels, Keep

Bodyweight Knees Pointed Out In Direction
3 30 8 30s
Squats Of Toes, Wider Stance, Feet
Pointed Out

Constant Tension On Glutes.

Hip Thrusts 4 25 8 1m Focus On The Squeeze At The
Top

Drive From Lower Body. Hold

Kb Firmly Between Your Legs
Kettlebell And Use Glutes To Drive
4 20 8 1m
Swing Through. Squeeze Glutes At
The Top. Bend Knees To Get
Into Starting Position.

12 Strides Each Leg! Drive

12 Through Heels, Focus On Glute
Lunges 3 Each 7 1m Stretch. Control The Tempo,
Leg Drive Through Your Forward
Foot

2/3 Bottom Range Of Motion,

Squat
3 15 8 1m Band Around Knees, Constant
Bounce
Tension On Glutes

Hold Onto A Pole Or A Sturdy

Kickback Object For Support. Control
2 30 8 30s
pump The Movement And Focus On
The Squeeze At The Top

Throw On Occlusion Bands!

Hard Glute Squeeze At The Top

Of Each Rep, Faster Tempo,
Occlusion Challenge Yourself For More
3 30 8 30s
Kickbacks Reps Each Week

Take Off Occlusion Bands And

Let The Blood Rush To Your
Glutes

Stretch Routine / Foam Roll

43
Day 3 - Friday ( Pumper Day )
Exercise Sets Reps RPE REST 1 2 3 4 Instructions
Set Hips Back Until Stretch Is
Sumo Felt In Hamstrings, Thrust Hips
4 12 7 1m
Deadlift Forward And Squeeze Glutes
Hard At The Top

Drive From Lower Body. Hold

Kb Firmly Between Your Legs
Kettlebell And Use Glutes To Drive
4 20 8 1m
Swings Through. Squeeze Glutes At
The Top. Bend Knees To Get
Into Starting Position

Position Toes Pointed

Outwards. Move Legs 1.5-2X
Sumo
Shoulder Width. Control The
Squats
3 12 8 1m Decent And Push Through Your
With
Heels Back Up
Weight
* Use A Backpack, Kb Or Db

Hip Thrusts
12, 6 Constant Tension On Glutes.
SS with
4 each 8 30s Focus On The Squeeze At The
Single Leg
leg Top
Hip Thrusts

15 Strides Each Leg! Drive

Through Heels, Focus On Glute
Alternating
3 15 8 1m Stretch. Control The Tempo,
Lunges
Drive Through Your Forward
Foot

20 Reps Each Direction,

Lateral Miniband Around Feet Or Full
Banded 2 30 9 1m Band Around Knees, Slight
Sidewalks Bend At Hips, Short ~6 Inch
Steps

Throw On Occlusion Bands!

Hard Glute Squeeze At The Top

Of Each Rep, Faster Tempo,
Occlusion Challenge Yourself For More
3 30 9 30s
Hipthrusts Reps Each Week

Take Off Occlusion Bands And

Let The Blood Rush To Your
Glutes

Stretch Routine / Foam Roll

44
Week 6 - You Ain’t Gonna Stop Me Now!

The best way to

predict the future
is to create it.

45
Week 6: You Ain’t Gonna Stop Me Now!
Warm up

30 Jumping Jacks

12 Bounce Squats

12 Kickbacks - Each Leg*

20 Bodyweight Glute Bridges

12 Single Leg Body Weight Glute Bridges

Day 1- Monday ( Stretcher Day )

Exercise Sets Reps RPE REST 1 2 3 4 Instructions
Drive Through Heels, Keep
Bodyweight Knees Pointed Out In Direction
5 15 8 1m
Squats Of Toes, Wider Stance, Feet
Pointed Out.

Drive Through Heels, Focus

On Glute Stretch. Control The
Split Squats 5 20 8 1m
Tempo, Drive Through Your
Forward Foot.

Jump Explosively But Make

Jump Sure You Land Softly (Dont
4 15 8 1m
Squats Lock Knees When You Land) To
Avoid Injuries.

2/3 Bottom Range Of Motion,

Squat
4 15 8 1m Band Around Knees, Constant
Bounce
Tension On Glutes.

Throw On Occlusion Bands!

Hard Glute Squeeze At The Top

Of Each Rep, Faster Tempo,
Occlusion
Challenge Yourself For More
Band 4 30 8 30s
Reps Each Week
Hipthrust
Take Off Occlusion Bands And
Let The Blood Rush To Your
Glutes

46
Day 2- Wednesday ( Compressor Day )
Exercise Sets Reps RPE REST 1 2 3 4 Instructions

Constant Tension On Glutes.

Hip Thrusts 6 15 8 1m Focus On The Squeeze At The
Top

Position Toes Pointed

Outwards. Move Legs 1.5-2X
Sumo
Shoulder Width. Control The
Squats
4 12 8 1m Decent And Push Through Your
With
Heels Back Up
Weight
*Use A Backpack, Kb Or Db

Drive From Lower Body. Hold

Kb Firmly Between Your Legs
Kettlebell And Use Glutes To Drive
4 15 8 1m
Swing Through. Squeeze Glutes At
The Top. Bend Knees To Get
Into Starting Position

2/3 Bottom Range Of Motion,

Squat
4 12 8 1m Band Around Knees, Constant
Bounce
Tension On Glutes

2/3 Bottom Range Of Motion,

Frog
4 30 9 1m Band Around Knees, Constant
Pumps
Tension On Glutes

Throw On Occlusion Bands!

Hard Glute Squeeze At The Top

Of Each Rep, Faster Tempo,
Occlusion Challenge Yourself For More
3 30 9 30s
Kickbacks Reps Each Week

Take Off Occlusion Bands And

Let The Blood Rush To Your
Glutes

Stretch Routine / Foam Roll

47
Day 3 - Friday ( Pumper Day )
Exercise Sets Reps RPE REST 1 2 3 4 Instructions

Set Hips Back Until Stretch Is

Sumo Felt In Hamstrings, Thrust Hips
4 12 7 1m
Deadlift Forward And Squeeze Glutes
Hard At The Top

Drive From Lower Body. Hold

Hip Thrusts
Kb Firmly Between Your Legs
SS
And Use Glutes To Drive
with 4 12 7 1m
Through. Squeeze Glutes At
Single Leg
The Top. Bend Knees To Get
Hip Thrusts
Into Starting Position

Hip Thrusts
SS 12, 6 Constant Tension On Glutes.
with 4 each 7 1m Focus On The Squeeze At The
Single Leg leg Top
Hip Thrusts

15 Strides Each Leg! Drive

Through Heels, Focus On Glute
Lunges 6 15 8 1m Stretch. Control The Tempo,
Drive Through Your Forward
Foot

Use A Fast Tempo And Keep

Abduction 3 12 8 1m Constant Tension - No Rest
Between Reps!

30 Reps, Miniband Around Feet

Lateral
Or Full Band Around Knees,
Banded 2 30 8 30s
Slight Bend At Hips, Short ~6
Sidewalks
Inch Steps

Throw On Occlusion Bands!

Hard Glute Squeeze At The Top

Of Each Rep, Faster Tempo,
Occlusion Challenge Yourself For More
2 30 8 30s
Kickbacks Reps Each Week

Take Off Occlusion Bands And

Let The Blood Rush To Your
Glutes

Stretch Routine / Foam Roll

48
Week 6 - Super Size That Pump

“Rome wasn’t
built in a day, they
worked on it every
single day.”

49
Week 7: Super Size That Pump!
Warm up

30 Jumping Jacks

20 Kickbacks - Each Leg*

20 Bodyweight Glute Bridges

12 Single Leg Body Weight Glute Bridges

12 Deep Squats

Day 1- Monday ( Stretcher Day )

Exercise Sets Reps RPE REST 1 2 3 4 Instructions
Drive Through Heels, Keep
Bodyweight Knees Pointed Out In Direction
4 25 8 1m
Squats Of Toes, Wider Stance, Feet
Pointed Out

Position Toes Pointed

Outwards. Move Legs 1.5-2X
Sumo
Shoulder Width. Control The
Squats With 3 12 8 1m
Decent And Push Through
Weight
Your Heels Back Up * Use A
Backpack, KB or DB

Drive Through Heels, Focus

On Glute Stretch. Control The
Split Squats 4 20 8 1m
Tempo, Drive Through Your
Forward Foot

Jump Explosively But Make

Jump Sure You Land Softly (Dont
4 12 8 1m
Squats Lock Knees When You Land) To
Avoid Injuries.

Throw On Occlusion Bands!

Hard Glute Squeeze At The Top

Of Each Rep, Faster Tempo,
Occlusion
Challenge Yourself For More
Band 4 AMRAP 10 30s
Reps Each Week
Hipthrust
Take Off Occlusion Bands And
Let The Blood Rush To Your
Glutes

50
Day 2- Wednesday ( Compressor Day )
Exercise Sets Reps RPE REST 1 2 3 4 Instructions

Set Hips Back Until Stretch Is

Sumo Felt In Hamstrings, Thrust Hips
4 12 7 1m
Deadlift Forward And Squeeze Glutes
Hard At The Top

Constant Tension On Glutes.

Hip Thrusts 2 AMRAP 10 1m Focus On The Squeeze At The
Top

Drive From Lower Body. Hold

Kb Firmly Between Your Legs
Kettlebell And Use Glutes To Drive
3 15 8 1m
Swing Through. Squeeze Glutes At
The Top. Bend Knees To Get
Into Starting Position

Pulse Up And Down Like A

Squat
3 15 8 1m Normal Squat. Bounce And Do
Bounce
Not Lock Out At Top

2/3 Bottom Range Of Motion,

Frog
2 30 9 30s Band Around Knees, Constant
Pumps
Tension On Glutes

Throw On Occlusion Bands!

Hard Glute Squeeze At The Top

Of Each Rep, Faster Tempo,
Occlusion Challenge Yourself For More
3 AMRAP 10 30s
Kickbacks Reps Each Week

Take Off Occlusion Bands And

Let The Blood Rush To Your
Glutes

AMRAP: As Many Reps As Possible

Stretch Routine / Foam Roll

51
 Day 3 - Friday ( Pumper Day )
Exercise Sets Reps RPE REST 1 2 3 4 Instructions

Drive From Lower Body. Hold

Kb Firmly Between Your Legs
Kettlebell And Use Glutes To Drive
3 AMRAP 8 1m
Swing Through. Squeeze Glutes At
The Top. Bend Knees To Get
Into Starting Position

Hip Thrusts
SS 12, 6 CONSTANT TENSION ON
with 4 each 8 1m GLUTES. FOCUS ON THE
Single Leg leg SQUEEZE AT THE TOP
Hip Thrusts

15 STRIDES EACH LEG! DRIVE

THROUGH HEELS, FOCUS ON
Lunges 3 15 8 1m GLUTE STRETCH. CONTROL
THE TEMPO, DRIVE THROUGH
YOUR FORWARD FOOT

Seated USE A FAST TEMPO AND KEEP

Banded 3 12 8 1m CONSTANT TENSION - NO REST
Abductions BETWEEN REPS!

20 REPS EACH DIRECTION,

Lateral MINIBAND AROUND FEET OR
Banded 2 30 8 30s FULL BAND AROUND KNEES,
Sidewalks SLIGHT BEND AT HIPS, SHORT
~6 INCH STEPS

Throw On Occlusion Bands!

Hard Glute Squeeze At The Top

Of Each Rep, Faster Tempo,
Occlusion Challenge Yourself For More
4 AMRAP 8 30s
Hip Thrusts Reps Each Week

Take Off Occlusion Bands And

Let The Blood Rush To Your
Glutes

AMRAP: As Many Reps As Possible

Stretch Routine / Foam Roll

52
Week 8 -BOOTY GOALS, ACHIEVED!

“ I f y o u a r e p e r s i s t e n t,
y o u w i l l g e t i t. I f y o u
a r e c o n s i s t e n t, y o u
will keep it!”

53
Week 8: BOOTY GOALS, ACHIEVED!
Warm up
30 Jumping Jacks

12 Bounce Squats

12 Kickbacks - Each Leg*

20 Bodyweight Glute Bridges

12 Single Leg Body Weight Glute Bridges

Don’t Forget To Warm up & Active Your Glutes Before Each Workout!

Day 1- Monday ( Stretcher Day )

Exercise Sets Reps RPE REST 1 2 3 4 Instructions
Drive Through Heels, Keep
Bodyweight Knees Pointed Out In Direction
6 15 8 1m
Squats Of Toes, Wider Stance, Feet
Pointed Out

Position Toes Pointed

Outwards. Move Legs 1.5-2X
Sumo
Shoulder Width. Control The
Squats With 3 AMRAP 8 1m
Decent And Push Through
Weight
Your Heels Back Up * Use A
Backpack, Kb Or Db

Drive Through Heels, Focus

On Glute Stretch. Control The
Split Squats 3 AMRAP 8 1m
Tempo, Drive Through Your
Forward Foot
Jump Explosively But Make
Jump Sure You Land Softly (Dont
3 12 8 1m
Squats Lock Knees When You Land) To
Avoid Injuries
Throw On Occlusion Bands!

Hard Glute Squeeze At The Top

Of Each Rep, Faster Tempo,
Occlusion
Challenge Yourself For More
Band 3 AMRAP 10 30s
Reps Each Week
Hipthrust
Take Off Occlusion Bands And
Let The Blood Rush To Your
Glutes

AMRAP: As Many Reps As Possible

54
Day 2- Wednesday ( Compressor Day )
Exercise Sets Reps RPE REST 1 2 3 4 Instructions

Constant Tension On Glutes.

Hip Thrusts 6 16 8 1m Focus On The Squeeze At The
Top

Drive From Lower Body. Hold

Kb Firmly Between Your Legs
Kettlebell And Use Glutes To Drive
4 AMRAP 8 1m
Swing Through. Squeeze Glutes At
The Top. Bend Knees To Get
Into Starting Position

Pulse Up And Down Like A

Squat
4 AMRAP 8 1m Normal Squat. Bounce And Do
Bounce
Not Lock Out At Top

2/3 Bottom Range Of Motion,

Frog 4 30 9 30s Band Around Knees, Constant
Tension On Glutes

THROW ON OCCLUSION
BANDS!

HARD GLUTE SQUEEZE AT THE

TOP OF EACH REP, FASTER
Occlusion
4 AMRAP 10 N/A TEMPO, CHALLENGE YOURSELF
Hip thrust
FOR MORE REPS EACH WEEK

TAKE OFF OCCLUSION BANDS

AND LET THE BLOOD RUSH TO
YOUR GLUTES

Hard Glute Squeeze At The Top

Occlusion Of Each Rep, Faster Tempo,
4 AMRAP 10 45s
Kickbacks Challenge Yourself For More
Reps Each Week

AMRAP: As Many Reps As Possible

Stretch Routine / Foam Roll

55
Day 3 - Friday ( Pumper Day )
Exercise Sets Reps RPE REST 1 2 3 4 Instructions

Drive from lower body. Hold kb

firmly between your legs and
Kettlebell use glutes to drive through.
6 20 8 1m
Swing Squeeze glutes at the top.
Bend knees to get into starting
position

Position Toes Pointed

Outwards. Move Legs 1.5-2X
Sumo
Shoulder Width. Control The
Squats
5 20 9 1m Decent And Push Through Your
With
Heels Back Up
Weight
* use a backpack, KB or DB

15 Strides Each Leg! Drive

Hip Thrusts
20, 10 Through Heels, Focus On Glute
SS with
5 each 9 1m Stretch. Control The Tempo,
Single Leg
leg Drive Through Your Forward
Hip Thrusts
Foot

Use A Fast Tempo And Keep

Alternating
5 20 9 1m Constant Tension - No Rest
Lunges
Between Reps!

20 Reps Each Direction,

Lateral Miniband Around Feet Or Full
Banded 5 AMRAP 10 30s Band Around Knees, Slight
Sidewalks Bend At Hips, Short ~6 Inch
Steps

Throw On Occlusion Bands!

Hard Glute Squeeze At The Top

Of Each Rep, Faster Tempo,
Occlusion Challenge Yourself For More
5 AMRAP 10 30s
Kickbacks Reps Each Week

Take Off Occlusion Bands And

Let The Blood Rush To Your
Glutes

Stretch Routine / Foam Roll

56
exercise demonstration videos
HOW TO FOAM ROLL PROPERLY

POST WORKOUT STRETCH & FOAM ROLL ROUTINE

BACK SQUATS

SUMO SQUATS

SPLIT SQUATS

JUMP SQUATS

LUNGES

SINGLE LEG HIP THRUSTS

HIP THRUSTS

SEATED BANDED ABDUCTION

LATERAL BANDED SIDE WALK

Kettlebell SwingS

BOUNCE SQUATS

HOW TO WEAR THE OCCLUSION BANDS

OCCLUSION BAND KICKBACKS

OCCLUSION BAND HIP THRUSTS

FROG PUMPERS

57
Disclaimer:
The contents of this document should not be taken as medical advice. It is not
intended to diagnose, treat, cure, or prevent any health problem - nor is it intended
to replace the advice of a physician.

Always consult your physician or qualified health professional on any matters

regarding your health. Use of the information in this program is strictly at your
own risk. The author will not assume any liability for any direct or indirect losses
or damages that may result including, but not limited to, injury, illness or death.

For customer support email [email protected] .

As much as I love connecting on social media, I am not able to reliably respond
to the questions I receive so please direct any questions to the email above.

Thank you so much for your support and good luck with the training!

58
References:
Contreras B, Vigotsky AD, Schoenfeld BJ, Beardsley C, Cronin J. A Comparison of Gluteus Maximus, Biceps
Femoris, and Vastus Lateralis Electromyographic Activity in the Back Squat and Barbell Hip Thrust Exercises. J
Appl Biomech. 2015;31(6):452-458. doi:10.1123/jab.2014-0301.

Contreras B, Vigotsky AD, Schoenfeld BJ, Beardsley C, Cronin J. A Comparison of Gluteus Maximus, Biceps
Femoris, and Vastus Lateralis Electromyography Amplitude for the Barbell, Band, and American Hip Thrust
Variations. J Appl Biomech. 2016;32(3):254-260. doi:10.1123/jab.2015-0091.

Contreras B. Allocating Volume To Maximize Muscle Growth. bretcontreras.com. https://bretcontreras. com/

allocating-volume-maximize-muscle-growth/. Published 2014. Accessed December 10, 2020.

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