oconfitness booty program .pdf
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3 Day Full Body Booty Building
Performing the exercises provided in
this program is at the sole choice and
risk of the reader. If you have any
medical reasons that will prevent you
from exercising or if you have any
injuries that could
DELILAHyou or any
reason that you should not exercise,
Please first consult your Doctor and/or
Physiotherapist before proceeding.
My name is Jamie, I am a Personal Trainer from Cork,
Ireland. I created this program as a sample routine
to follow that targets not only your glutes but your
whole body too.
This is not going to suit every individual so adjust the
difficulty of the exercises, volume, frequency, and
intensity if you are an intermediate or advanced
trainer. This routine may be challenging for a new
beginner so make sure that you have a good
understanding of how to perform the exercises
provided (check out the exercises on YouTube).
If you are a complete beginner and are not yet
comfortable using weights, then I would suggest
mastering body-weight exercises first such as the
box squat, hip hinge and glute bridge or hiring a
trainer to teach you the correct form.
Remember this program is designed as template to
help you structure an effective program for building
the glutes while also strengthening the whole body. I
hope you find it useful!
Glute Bridge - 3 x 10-20
1 arm Row - 3 x 8-12
BW Box Squat - 3 x 10-15
DB Bench Press - 3 x 8-12
DB RDL - 3 x 10-15
Side Lying Abduction - 1 x 15-30
Plank - 1 x 10-120 seconds
Side Plank - 1 x 20-60 seconds
DB = Dumbbell BW = Bodyweight RDL = Romanian Deadlift
BW Single Leg Glute Bridge - 3 x 10-20
Lat Pulldown - 3 x 8-12
BW Step Up - 3 x 10-12
DB Military Press - 3 x 8-12
BW 45 Degree Back Extension 3 x 10-20
Side Lying Clam 1 x 15-30
Deadbug - 1 x 10-20
Pallof Press using Cable or Band - 1 x 10-20 (each
DB = Dumbbell BW = Bodyweight
Glute March - 3 x 30-60 seconds (alternating)
Seated Row - 3 x 8-12
Goblet Squat using kettlebell/DB - 3 x 10-15
DB Incline Press - 3 x 8-12
BW Single Leg RDL - 3 x 10-20
X-Band Walk - 1 x 10-20 (each side)
RKC Plank - 1 x 10-30 seconds
Horizontal Cable Rotation - 1 x 10 each side
DB = Dumbbell
Few tips for Progressing
Try increase the weight of each exercise each week if
possible by small amounts. E.g if you got more than 1015 easy reps for 3 sets with good form using your own
body weight doing the box squat then hold a 5kg
weight the next week to add more resistance and try
and build up to 10 reps with that weight using proper
Have a good understanding and proper form when
performing every single exercise before adding more
resistance. Never do an exercise where you are using a
weight that is too heavy to perform the exercise
correctly. This will only lead to injury in the long run and
Don't perform the exercises too fast, use a controlled
and smooth tempo.
If you feel dizzy or light headed during exercise. STOP
Thanks for trying the program out. I
hope you enjoyed it!
Keep a look out for all my latest
instagram posts and YouTube videos!