Gym Program
Power
Booty
6 Week Program
About Me
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About LSF
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The Power Booty Program
ZERO 2019
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Love Lauren xoxo
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The Science Behind Your Glutes
Gluteus minimus
Gluteus maximus
Gluteus medius
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Gluteus maximus
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THE KEYS TO BUILDING MUSCLE
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PROGRESSIVE OVERLOAD
WAYS TO ACHIEVE
PROGRESSIVE
OVERLOAD:
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MIND MUSCLE CONNECTION AND GLUTES
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1 Vastus lateralis
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1 2 Adductor magnus
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4 3 Soleus
4 Vastus medialis
3 5 Rectus femoris
6 Gluteus maximus
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THE KEY LIFTS FOR YOUR GLUTES
SQUAT
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DEADLIFT
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HIP THRUST
REST AND RECOVERY STRATEGIES
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NUTRITION
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SELF-MASSAGE - FOAM ROLLING
AND TRIGGER BALL
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CARDIO
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GLUTE WARM UPS
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SOME EXAMPLE WARM UP EXERCISES
BOOTY BAND CLAMS BOOTY BAND SQUATS
BOOTY BAND LATERAL WALKS DECLINE SIDE LEG RAISES (WITH BOOTY BAND)
THE EXACT REPS WILL BE DETERMINED BY YOUR STRENGTH LEVELS AS
WELL AS WHETHER YOU ARE USING A BAND AND IT’S STRENGTH. PERFORM
THESE EXERCISES AFTER YOUR WARM UP, BEFORE YOU GET INTO THE LIFT-
ING. THIS IS NOT AN EXHAUSTIVE LIST, THERE ARE COUNTLESS DIFFERENT
EXERCISES YOU CAN USE FOR YOUR GLUTE ACTIVATION WORK!
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THE GYM WORKOUT
PROGRAM
MONDAY
LOWER BODY ONE
TUESDAY
Upper Body
WEDNESDAY
LOWER BODY TWO
THURSDAY
Rest
FRIDAY
Lower Body Three
SATURDAY
OPTIONAL HIIT & CORE
SUNDAY
ACTIVE RECOVERY OR REST
1
WEEK 1 – 2
DAY ONE
LOWER BODY ONE
Knee Banded 10-12 reps x 3 Sets
Goblet Squat Rest: 60 seconds
EXERCISE 1
DB Front 10-12 reps each side x 3 Sets
Foot Elevated Rest: 60 seconds
EXERCISE 2
Split Squat
STIFF LEG DEADLIFTS 15 reps x 3 Sets
(TOES ELEVATED Rest: 60 seconds
EXERCISE 3
ON PLATE)
Reverse Hyper 15 reps x 3 Sets
EXERCISE 4
Froggies Rest: 60 seconds
2
Smith Machine 20 reps x 3 Sets
Hip Thrusts Rest: 60 seconds
EXERCISE 5
Booty Band Lateral Walks 30 seconds X 1 SET
Glute Bridge (Booty Band) 30 seconds X 1 SET
GLUTE FINISHER
Squat Hold To Abductor 30 seconds X 1 SET
Booty Band Kickbacks 30 seconds X 1 SET
Glute bridge hold marches 30 seconds X 1 SET
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WEEK 1 – 2
DAY Two
UPPER BODY
Standing BB 10-12 reps x 3 Sets
EXERCISE 1
Shoulder Press Rest: 60 seconds
Lat Pulldown 10-12 reps x 3 Sets
Rest: 60 seconds
EXERCISE 2
Barbell Incline 10-12 reps x 3 Sets
Bench Press Rest: 60 seconds
EXERCISE 3
4
DB Lateral Raise 10-12 reps x 3 Sets
EXERCISE 4
Rest: 60 seconds
DB Bicep Curl 10-12 reps x 3 Sets
EXERCISE 5
Rest: 60 seconds
Cable Rope 10-12 reps x 3 Sets
Tricep Extension Rest: 60 seconds
EXERCISE 6
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WEEK 1 – 2
DAY Three
LOWER BODY TWO
Sumo Deadlift 10-12 reps x 3 Sets
Rest: 60 seconds
EXERCISE 1
Good Mornings 10-12 reps x 3 Sets
EXERCISE 2
Rest: 60 seconds
BB Booty Band 10-12 reps x 3 Sets
EXERCISE 3
Glute Bridge Rest: 60 seconds
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Single Leg Hip 10-12 reps x 3 Sets
Extension Rest: 60 seconds
EXERCISE 4
Heels Elevated 15 reps x 3 Sets
EXERCISE 5
Goblet Squat Rest: 60 seconds
Swiss Ball 20 reps x 3 Sets
EXERCISE 6
Hamstring Curl Rest: 60 seconds
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WEEK 1 – 2
DAY Four
LOWER BODY THREE
BB Hip Thrust 10-12 reps x 3 Sets
Rest: 60 seconds
EXERCISE 1
Bulgarian 10-12 reps EACH SIDE x 3 Sets
EXERCISE 2
Split Squat Rest: 60 seconds
Rounded Back 10-12 reps x 3 Sets
Extensions Rest: 60 seconds
EXERCISE 3
DB Step Up 10-12 reps EACH SIDE x 3 Sets
EXERCISE 4
Rest: 60 seconds
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Leg Press 10-12 reps x 3 Sets
High And Wide Rest: 60 seconds
EXERCISE 5
Single Leg 10 REPS EACH LEG X 2-3 SETS
Hip Extension REST: NONE
Booty Band 10 REPS X 2-3 SETS
Hip Thrusts REST: NONE
GLUTE FINISHER
Hip Thrust 10 REPS X 2-3 SETS
Hold Abductions REST: NONE
Glute Bridge 10 REPS X 2-3 SETS
REST: 60 SECONDS
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WEEK 1 – 2
DAY FIVE
OPTIONAL HIIT & CARDIO
HIIT Sprints 30 SECONDS x 10 Sets
EXERCISE 1
(Walk For Rest) Rest: 30 SECONDS
Dead Bugs 10 REPS EACH SIDE x 4 Sets
Rest: NONE
Knee Squeeze 20 reps x 4 Sets
To Dish Rest: NONE
SUPERSET 2
Bicycle Legs 10 reps EACH SIDE x 4 Sets
Rest: NONE
Squeeze Every- 45 SECONDS x 4 Sets
thing Plank Rest: 30 SECONDS
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WEEK 3 – 4
DAY ONE
LOWER BODY ONE
BB Box Squat 8 reps x 4 Sets
Rest: NONE
SUPERSET 1
12 reps x 4 Sets
Curtsy Lunge Rest: 60 SECONDS
Barbell Hip Thrust 10 reps x 4 Sets
1 & 1/4 Rep Rest: NONE
SUPERSET 2
Booty Band Hip Thrusts - 12 reps x 4 Sets
TOP RANGE PULSES ONLY Rest: 60 SECONDS
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STIFF LEG DEADLIFTS 10 reps x 4 Sets
(TOES ELEVATED ON PLATE) Rest: NONE
SUPERSET 3
Leg Press 10 reps x 4 Sets
Rest: 60 SECONDS
Decline side 20 reps each side x 4 Sets
EXERCISE 4
leg raises Rest: 60 seconds
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Squat Pulses 30 SECS X 1 SETS
REST: NONE
Lateral Walk 30 SECS X 1 SETS
Leaning Forward REST: NONE
GLUTE FINISHER
Booty Band 30 SECS EACH SIDE X 1 SETS
Clams REST: NONE
In & Out Squat 30 SECS X 1 SETS
Jumps REST: NONE
Booty Band 30 SECS X 1 SETS
Kickbacks REST: 60 SECONDS
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WEEK 3 – 4
DAY Two
UPPER BODY & CORE
BB Bent 8 reps x 4 Sets
Over Row Rest: NONE
SUPERSET 1
Chin Ups 10-12 reps x 4 Sets
Rest: 60 SECONDS
Arnold Press 8 reps x 4 Sets
Rest: NONE
SUPERSET 2
Face Pull 10-12 reps x 4 Sets
Rest: 60 SECONDS
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Alternating 12-15 reps x 4 Sets
Hammer Curls Rest: NONE
SUPERSET 3
Tricep Pushdown 12-15 reps x 4 Sets
Rest: 60 SECONDS
Plate Curl to 15-20 reps x 4 Sets
Overhead Press Rest: 60 SECONDS
EXERCISE 4
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WEEK 3 – 4
DAY Three
LOWER BODY 2
Hip Thrust 15, 12, 8, 20 reps x 4 Sets
(increase weight as Rest: NONE
you decrease reps)
SUPERSET 1
DB Alternating 8 REPS each leg x 4 Sets
Lunges Rest: 60 SECONDS
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Single Leg Dumbbell 10 reps x 4 Sets
Romanian Deadlift Rest: NONE
SUPERSET 2
Heels Elevated 10 REPS x 4 Sets
Goblet Squat Banded Rest: 60 SECONDS
Standing Cable 12 reps x 4 Sets
Abduction Rest: NONE
Reverse Hyper 15 REPS x 4 Sets
SUPERSET 3
Froggies Rest: NONE
Elevated Glute 20 REPS x 4 Sets
Bridge (Booty Band) Rest: 60 SECONDS
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WEEK 3 – 4
DAY Four
LOWER BODY THREE
Sumo Deadlift 8 reps x 4 Sets
Rest: NONE
SUPERSET 1
REVERSE HACK 8 REPS x 4 Sets
SQUAT Rest: 60 SECONDS
B Stance Barbell 5 reps each leg x 4 Sets
Hip Thrust Rest: NONE
SUPERSET 2
Cable Rope Pull 10 REPS x 4 Sets
Through Rest: 60 SECONDS
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Cable Kickback 12 reps each leg x 4 Sets
Rest: NONE
Abductor Machine 10 REPS x 4 Sets
Leaning Back Rest: NONE
SUPERSET 3
Abductor Machine 10 REPS x 4 Sets
Upright Rest: NONE
Abductor Machine 10 REPS x 4 Sets
Leaning Forward Rest: 60 SECONDS
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Knee Banded 10 REPS x 4 Sets
Goblet Squat Rest: NONE
BB Hip Thrust 20 REPS x 4 Sets
(Booty Band) Rest: NONE
SUPERSET 4
Seated Abduction 30 REPS x 4 Sets
(Booty Band) Rest: 60 SECONDS
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WEEK 3 – 4
DAY FIVE
OPTIONAL HIIT & CARDIO
HIIT Sprints 40 SECONDS x 12 Sets
EXERCISE 1
(Walk For Rest) Rest: 20 SECONDS
Dead Bugs 12 REPS EACH SIDE x 4 Sets
Shoulders Rest: NONE
Raised
Dish To Bicycle 12 REPS EACH SIDE x 4 Sets
Rest: NONE
SUPERSET 2
Bicycle 12 REPS EACH SIDE x 4 Sets
Shoulders Rest: NONE
Plank + Hip Drop 10 REPS EACH SIDE x 4 Sets
Rest: 30 SECONDS
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WEEK 5 – 6
DAY ONE
LOWER BODY ONE
Back Squats 6-8 reps x 4 Sets
Rest: NONE
SUPERSET 1
Backward Step 6-8 reps EACH LEG x 4 Sets
Alternating Rest: 60 SECONDS
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BB Romanian 8 reps x 4 Sets
Deadlift Rest: NONE
3 sec eccENTRIC
SUPERSET 2
Leg Press High 8 reps x 4 Sets
And Wide Stance Rest: 60 SECONDS
1 & 1/4 Reps
BB Booty Band 12 reps x 4 Sets
EXERCISE 3
Glute Bridge Rest: 60 SECONDS
DB Walking 12 reps EACH LEG x 3 Sets
EXERCISE 4
Lunges Rest: 60 SECONDS
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BB Hip Thrust 20 reps x 2 Sets
(Booty Band) Rest: NONE
Seated Abduction 20 reps x 2 Sets
(Booty Band) Rest: NONE
GLUTE FINISHER
Squat Hold 20 reps x 2 Sets
To Abductor Rest: NONE
Glute bridge 30 SECONDS x 2 Sets
hold marches Rest: 60 SECONDS
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WEEK 5 – 6
DAY Two
UPPER BODY
Standing DB 10 reps x 4 Sets
Shoulder Press Rest: NONE
SUPERSET 1
Poliquin Raise 12 reps x 4 Sets
Rest: 60 SECONDS
Seated Row 1 & 1/4 10 reps x 4 Sets
Reps (Handle Bar) Rest: NONE
SUPERSET 2
Cable Straight 12 reps x 4 Sets
Bar Pulldown Rest: 60 SECONDS
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Dumbbell 10 reps x 4 Sets
Overhead Press Rest: NONE
SUPERSET 3
Dumbbell Rear 12 reps x 4 Sets
Delt Fly Rest: 60 SECONDS
DB Bicep Curls 15 reps x 4 Sets
Rest: NONE
SUPERSET 4
Tricep Kickbacks 10 reps x 4 Sets
Rest: 60 SECONDS
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WEEK 5 – 6
DAY Three
LOWER BODY TWO
Hip Thrust Triple 10 reps x 4 Sets
Contraction Rest: NONE
SUPERSET 1
Single Leg 10 reps x 4 Sets
Lying Leg Curl Rest: 60 SECONDS
12 reps EACH LEG x 4 Sets
Curtsy Lunge Rest: NONE
SUPERSET 2
DB Single 12 reps x 4 Sets
Leg Deadlift Rest: 60 SECONDS
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Cable Kickback 10 full repS, 10 pulse
REPS x 4 Sets
Rest: NONE
Seated Abduction 15 reps x 4 Sets
SUPERSET 3
(Booty Band) Rest: NONE
(2 sec pause at
top of each rep)
Elevated Glute 15 reps x 4 Sets
Bridge (Booty Band) Rest: 60 SECONDS
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WEEK 5 – 6
DAY Four
LOWER BODY THREE
DB Single 12 reps x 4 Sets
Leg Deadlift Rest: NONE
SUPERSET 1
Rounded Back 15 reps x 4 Sets
Extensions Rest: 60 SECONDS
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Heels Elevated 15 reps x 4 Sets
Goblet Squat Rest: NONE
Banded
SUPERSET 2
Cable Rope 15 reps x 4 Sets
Pull Through Rest: 60 SECONDS
Smith Machine 10 full range REPS, 10 top
Hip Thrusts range pulse REPS x 4 Sets
Rest: NONE
SUPERSET 3
Elevated 15 reps x 4 Sets
DB Sumo Squat Rest: 60 SECONDS
Frog Pumps 50 reps x 2 Sets
EXERCISE 4
Rest: 60 SECONDS
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Fire Hydrants 15-20 reps x 1 Set
(Booty Band) Rest: NONE
Glute bridge 15-20 reps x 1 Set
hold marches Rest: NONE
GLUTE FINISHER
Plank Toe Taps 15-20 reps x 1 Set
(Booty Band) Rest: NONE
Donkey Kicks 15-20 reps x 1 Set
Rest: NONE
Booty Band Box 15-20 reps x 1 Set
Squat To Jump Rest: None
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WEEK 5 – 6
DAY FIVE
OPTIONAL HIIT & CARDIO
HIIT Sprints 40 SECONDS x 15 Sets
EXERCISE 1
(Walk For Rest) Rest: 20 SECONDS
Sit Up To 15 REPS x 4 Sets
Plate Raise Rest: NONE
Oblique Plate 12 REPS EACH SIDE x 4 Sets
Crunches Rest: NONE
SUPERSET 2
Mountain Climbers 30 REPS EACH SIDE x 4 Sets
Rest: NONE
Plank Single 12 REPS EACH LEG x 4 Sets
Leg Lifts Rest: 30 SECONDS
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