BOOTY

BOOST VOLUME 1
PROGRAM
HOME EDITION
 CONTENTS

WORKOUT OVERVIEW ................................................................................................ 3

PRIVATE VIDEO LIBRARY ............................................................................................. 4

4 WEEK SCHEDULE ...................................................................................................... 5

TRAINING RECOMMENDATIONS .............................................................................. 6

HOW TO PERFORM EACH EXERCISE CORRECTLY

BANDED FROG KICK ................................................................................................... 8

WIDE GLUTE BRIDGE .................................................................................................. 9

FROG BRIDGE ............................................................................................................. 10

SUMO SQUAT ............................................................................................................. 11

GLUTE BRIDGE + KICK .............................................................................................. 12

DONKEY KICKBACK .................................................................................................. 13

GLUTE KICKBACK ...................................................................................................... 14

SIDE-LYING ABD ......................................................................................................... 15

SL GLUTE BRIDGE + HIP LIFT ................................................................................... 16

BANDED SQUAT ........................................................................................................ 17

SEATED ABD ............................................................................................................... 18

KNEELING SQUAT ...................................................................................................... 19

GLUTE BRIDGE + ABD ............................................................................................... 20

YOUR PROGRESS ....................................................................................................... 21

DISCORD ..................................................................................................................... 23
WORKOUT OVERVIEW
 PRIVATE VIDEO LIBRARY

BOOTY STRENGTH TEST

https://youtu.be/XBHsTdsfB14

MUSIC VERSION
WORKOUT A & B: https://youtu.be/mzjIdRrEIuA

NON-MUSIC VERSION
WORKOUT A & B: https://youtu.be/UQS_jlbF51c

ACCESS TO WORKOUT VIDEOS

• If you HAVE provided your ‘Gmail’ email address at the checkout,

please allow 24hrs after placing your order to get an access to the
Private Video Library. Please sign-in with this Gmail account on
YouTube, click on the workout link above and enjoy your training!

• If you HAVEN’T provided your ‘Gmail’ email address at the

checkout, please send it to [email protected].
If you don’t have any current ‘Gmail’ email address, you will have to
create an account in order to access the workout videos. We will
give you an access within 24hrs
 4 WEEK SCHEDULE

First, complete your Booty Strength Test

Then, 3 days later, start with Workout ‘A’ and follow

the 4 week schedule provided

Once you’ve finished the last workout of week 4,

reward yourself with a 5 day break :)

Then, repeat the cycle for the next Volume

 TRAINING RECOMMENDATIONS

• Complete a 5-10 minute cardiovascular warm-up prior to starting your

workout session

• Roll out and/or stretch your front hip muscles, hamstring muscles, and of
course your booty muscles!

• Perform each exercise at your own pace; a pace that feels most
comfortable for you (whether that be faster or slower than Ivana)

• Eat a protein-rich meal after each workout

• Practice each exercise while reading through the ‘Common Mistakes’ to

better understand how to perform each exercise correctly

• Try to stay active on your rest days, e.g. walk/run, upper body/core training,
yoga/stretching, etc.

“The only w a y to f i nis h

is to start”
 HOW TO PERFORM
EACH EXERCISE CORRECTLY

Common Mistakes & Strategies

to Overcome Them
 BANDED FROG KICK

Setup: Place a medium band just above your knees

Start: Lie on your stomach with your feet slightly outside shoulder width. Rest your forehead on
your hands, or directly on the floor

Movement: Squeeze your booty to lift your feet up off the floor. Hold for 1-2 seconds

Mistake #1
Lifting your head up off the floor (and therefore arching your lower back, which works out your
back muscles rather than your booty)
Strategy: Keep your forehead on your hands, or directly on the floor. Focus on just squeezing
your booty rather than lifting your feet

Mistake #2
Losing tension on the band
Strategy: Make sure your feet stay slightly outside shoulder width to keep the band ‘somewhat’
tight

Mistake #3
Performing the exercise too quickly
Strategy: Perform the exercise in a slow, controlled manner (don’t forget to hold for 1-2 seconds)
 WIDE GLUTE BRIDGE

Setup: Put some padding (e.g. a folded towel) on your lap and place a weight on top

Start: Lie on your back with your feet flat on the floor. Position your feet outside hip width with
your toes slightly pointed out. Your feet should be placed close enough so that your fingers are
just out of reach of your heels

Movement: Push through your heels to raise your hips. Your hips should be raised high enough
so that your body (knees, hips & shoulders) is in a straight line

Mistake #1
Arching your lower back (and therefore working out your back muscles rather than your booty)
Strategy: Tuck your pelvis under so that your low back is (or almost) in contact with the floor.
Maintain this pelvis position throughout the exercise

Mistake #2
Pushing through the front half of your feet to raise your hips
Strategy: Push through the back half (heels) of your feet

Mistake #3
Knees collapse inwards
Strategy: Make sure your knees stay outside hip width

Mistake #4
Not lifting high enough (aka ‘partial reps’)
Strategy: Raise your hips high enough so that your body (knees, hips & shoulders) is in a straight
line. If you’re unable to lift this high, you may need to stretch your front hip muscles, or lower the
weight you’re using
 FROG BRIDGE

Setup: Put some padding (e.g. a folded towel) on your lap and place a weight on top

Start: Lie on your back with the bottom of your feet together and your knees outside shoulder
width. Place your feet close enough so that your fingers are just out of reach of your heels

Movement: Push through your feet to raise your hips. Your hips should be raised high enough so
that your body (knees, hips & shoulders) is in a straight line

Mistake #1
Having your knees too close together
Strategy: Spread your legs wide enough so that your knees are outside shoulder width. If you’re
unable to spread this far, you may need to stretch your inner thigh muscles

Mistake #2
Placing your feet too far forward (and therefore working out your inner thigh and hamstring
muscles rather than your booty)
Strategy: Place your feet close enough so that your fingers are just out of reach of your heels

Mistake #3
Arching your lower back (and therefore working out your back muscles rather than your booty)
Strategy: Tuck your pelvis under so that your low back is (or almost) in contact with the floor.
Maintain this pelvis position throughout the exercise

Mistake #4
Not lifting high enough (aka ‘partial reps’)
Strategy: Raise your hips high enough so that your body (knees, hips & shoulders) is in a straight
line. If you’re unable to lift this high, you may need to stretch your front hip and inner thigh
muscles, or lower the weight you’re using
 SUMO SQUAT

Setup: Hold a weight with two hands with your

arms outstretched in front

Start: Position your feet outside shoulder width

with your toes pointed out

Movement: Push your hips back and bend your

knees to lower yourself down. Push through your
heels and squeeze your booty to stand back up

Mistake #1
Rounding your upper back (because of the weight of the dumbbell)
Strategy: Keep your chest up and lightly squeeze your shoulder blades together

Mistake #2
Bending your knees too much (which, 1. Puts too much pressure on your knees (“Ouch”), and 2.
Works out your thigh muscles (rather than your booty))
Strategy: Push your hips back by pretending you’re sitting on a chair (it’s ok to lean forward as
long as your back is straight)

Mistake #3
Knees collapse inwards
Strategy: Keep your knees over your feet (push those knees out!)
 GLUTE BRIDGE + KICK

Start: Lie on your back with your feet

flat on the floor. Position your feet at hip
width with your toes pointing forward.
Your feet should be placed close
enough so that your fingers are just out
of reach of your heels

Movement: Push through your heels to

raise your hips. Your hips should be
raised high enough so that your body
(knees, hips & shoulders) is in a straight
NOTE line. Hold at the top and kick one leg
Your planted (non-kicking) foot is the side out & in (1x)
doing the work

Mistake #1: Arching your lower back (and therefore working out your back muscles rather than
your booty)
Strategy: Tuck your pelvis under so that your low back is (or almost) in contact with the floor.
Maintain this pelvis position throughout the exercise

Mistake #2: Pushing through the front half of your feet to raise your hips
Strategy: Push through the back half (heels) of your feet

Mistake #3: Not lifting high enough (aka ‘partial reps’)

Strategy: Raise your hips high enough so that your body (knees, hips & shoulders) is in a straight
line. If you’re unable to lift this high, you may need to stretch your front hip muscles

Mistake #4: Pushing through the front half of your (planted) foot when kicking
Strategy: Push through the back half (heel) of your foot

Mistake #5: Hips drop when kicking

Strategy: Hold your hips high enough so that your body (knees, hips & shoulders) is in a straight
line. If you’re unable to hold this high, you’re either not squeezing your booty, or you’re too weak

Mistake #6: Pushing your arms into the floor to help keep your hips raised when kicking
Strategy: Rest your hands behind your head

Mistake #7: Not kicking high enough

Strategy: Kick your leg high enough so that your (kicking) thigh is at, or above, your other thigh’s
level (this will, 1. Better engage your booty, and 2. Help prevent your low back from arching)
 DONKEY KICKBACK

Setup (optional): Put on an ankle weight

Start: Get into a 4-point kneeling position (hands under shoulders & knees under hips)

Movement: Kick your leg back and up towards the ceiling (without changing the angle of your
knee)

Mistake #1
Dropping/Hanging your head
Strategy: Keep your neck in line with your spine

Mistake #2
Shifting your hips to the side
Strategy: Keep your knees directly under your hips so that your non-kicking leg (thigh) is in a
straight line (it’s ok to feel your side abs (obliques) working)

Mistake #3
Arching your lower back (and therefore working out your back muscles rather than your booty)
Strategy: Lightly squeeze your core muscles (and of course your booty!)

Mistake #4
Bending or straightening your leg too much (and therefore working out your hamstring muscles
rather than your booty)
Strategy: Keep your knee bent to 90°. You can perform the exercise side-on to a mirror to see the
angle of your knee
 GLUTE KICKBACK

Setup (optional): Put on an ankle weight

Start: Get into a 4-point kneeling position (hands under shoulders & knees under hips)

Movement: Push (and straighten) your leg back and up towards the ceiling. Squeeze at the top
for 1-2 seconds

Mistake #1
Dropping/Hanging your head
Strategy: Keep your neck in line with your spine

Mistake #2
Shifting your hips to the side
Strategy: Keep your knees directly under your hips so that your non-pushing leg (thigh) is in a
straight line (it’s ok to feel your side abs (obliques) working)

Mistake #3
Arching your lower back (and therefore working out your back muscles rather than your booty)
Strategy: Lightly squeeze your core muscles (and of course your booty!)

Mistake #4
Not squeezing your booty
Strategy: Don’t forget to squeeze at the top for 1-2 seconds!

Mistake #5
Performing the exercise too quickly
Strategy: Perform the exercise in a slow, controlled manner
 SIDE-LYING ABD

Setup: Place a medium band just

above your knees

Start: Lie on your side with your bottom

leg bent to 90° and your top leg
straight (your hips and knees should be
on top of each other)

Movement: Raise your top leg as high

as you feel comfortable

NOTE
You can perform the exercise from a ‘normal’ or ‘super’ side-lying position, whichever feels more
comfortable for you. Normal means you're supporting your head with your hand and super
means you’re resting your head on your (outstretched) arm

Mistake #1
Tilting your hips back
Strategy: Make sure your hip bones are on top of each other

Mistake #2
Raising your leg in front of your body
Strategy: Keep your leg in line with your torso so that you’re in a straight line from head-to-toe

Mistake #3
Rotating your foot so that your toes point up towards the ceiling (and therefore working out your
front hip muscles rather than your side booty)
Strategy: Keep your foot in a neutral position by pointing your toes towards the opposite wall
 SL GB + HIP LIFT

Start: Lie on your back with your feet flat on the floor. Position your feet at hip width with your
toes pointing forward. Your feet should be placed close enough so that your fingers are just out
of reach of your heels. Straighten one leg so that it’s resting on the floor

Movement: Push through your heel to raise your hips. At the same time, pull your (straightened)
leg towards your chest. Lower so that your hips touch the floor just before you finish
re-straightening your leg

Mistake #1
Arching your lower back (and therefore working out your back muscles rather than your booty)
Strategy: Tuck your pelvis under so that your low back is (or almost) in contact with the floor.
Maintain this pelvis position throughout the exercise

Mistake #2
Pushing through the front half of your foot to raise your hips
Strategy: Push through the back half (heel) of your foot

Mistake #3
Pushing your arms into the floor to help raise your hips
Strategy: Rest your hands behind your head

Mistake #4
Not lifting high enough (aka ‘partial reps’)
Strategy: Raise your hips high enough so that your body (knee, hip & shoulder) is in a straight
line. If you’re unable to lift this high, you may need to stretch your front hip muscles

Mistake #5
Not lowering correctly, which means your hips touch the floor at the same time as you finish
re-straightening your leg
Strategy: Lower so that your hips touch the floor just before you finish re-straightening your leg
 BANDED SQUAT

Setup: Place a heavy band just above your knees.

Hold a weight with two hands close to your chest

Start: Position your feet at shoulder width with

your toes slightly pointed out

Movement: Push your hips back and bend your

knees to lower yourself down. Push through your
heels and squeeze your booty to stand back up

Mistake #1
Rounding your upper back (because of the weight of the dumbbell)
Strategy: Keep your chest up and lightly squeeze your shoulder blades together

Mistake #2
Bending your knees too much (which, 1. Puts too much pressure on your knees (“Ouch”), and 2.
Works out your thigh muscles (rather than your booty))
Strategy: Push your hips back by pretending you’re sitting on a chair (it’s ok to lean forward as
long as your back is straight)

Mistake #3
Knees collapse inwards
Strategy: Keep your knees over your feet. You can perform the exercise in front of a mirror to see
the position of your knees

Mistake #4
Heels lift up off the floor (because of tight calf muscles)
Strategy: Stretch your calves and/or place an elevated (1-2 inch) object under your heels (e.g. a
book or a folded towel)
 SEATED ABD

Setup: Find a chair (or a couch) that’s just below

knee height. Place a heavy band just above your
knees

Start: Sit on the edge of the chair with your feet

at hip width and toes pointing forward. Lean
slightly forward to better engage your side booty
(though keep your back straight)

Movement: Push your knees out and in. At the

same time, roll your feet outwards and inwards (to
increase your range of movement)

Mistake #1
Not using a suitable height chair
Strategy: Find a chair (or a couch) that’s just below knee height

Mistake #2
Performing the exercise with an upright torso (and therefore not engaging your side booty as
effectively as you should)
Strategy: Lean slightly forward (though keep your back straight)

Mistake #3
Performing only ‘partial reps’
Strategy: Complete a full rep by rolling your feet outwards so that the inside of your feet (as well
as your big toes) lifts up off the floor
 KNEELING SQUAT

Setup (optional): Hold a light weight with two

hands close to your chest

Start: Position your knees outside shoulder

width with your ankles at, or inside hip width. Sit
your hips back and down so that your booty is
touching (or almost touching) your heels. Lean
slightly forward to better engage your booty
(though keep your back straight)

Movement: Squeeze your booty to raise your

hips. Your hips should be raised high enough so
that your body (knees, hips & shoulders) is in a
straight line. Lower your hips until your booty
touches (or almost touches) your heels

Mistake #1
Rounding your upper back (because of the weight of the dumbbell – if you chose to use one)
Strategy: Keep your chest up and lightly squeeze your shoulder blades together

Mistake #2
Starting the lift with an upright torso (and therefore working out your thigh muscles rather than
your booty)
Strategy: Lean slightly forward (though keep your back straight) at the start of the lift. Your torso
should only be upright at the top of the lift

Mistake #3
Not lowering far enough
Strategy: Lower your hips until your booty touches (or almost touches) your heels
 GLUTE BRIDGE + ABD

Setup: Place a heavy band just above your

knees. Put some padding (e.g. a folded
towel) on your lap and place a weight on top

Start: Lie on your back with your feet flat on

the floor. Position your feet at hip width with
your toes slightly pointed out. Your feet
should be placed close enough so that your
fingers are just out of reach of your heels

Movement: Push through your heels to raise your hips. Your hips should be raised high enough
so that your body (knees, hips & shoulders) is in a straight line. Hold at the top and pulse your
knees out & in (1-3x)

Mistake #1
Arching your lower back (and therefore working out your back muscles rather than your booty)
Strategy: Tuck your pelvis under so that your low back is (or almost) in contact with the floor.
Maintain this pelvis position throughout the exercise

Mistake #2
Pushing through the front half of your feet to raise your hips
Strategy: Push through the back half (heels) of your feet

Mistake #3
Knees collapse inwards
Strategy: Make sure your knees stay at, or outside hip width (a great tip is to always keep tension
on the band)

Mistake #4
Not lifting high enough (aka ‘partial reps’)
Strategy: Raise your hips high enough so that your body (knees, hips & shoulders) is in a straight
line. If you’re unable to lift this high, you may need to stretch your front hip muscles, or lower the
weight you’re using

Mistake #5
Pulsing your knees too quickly
Strategy: Pulse in a controlled manner so that your knees don’t spring in
 YOUR PROGRESS

It’s important to monitor our progress because we don’t often

notice our changes. Below are 3 ways to remind us of where we
were at the start and where we are now. Let’s picture it, measure it
and write it down!

1. BEFORE AND AFTER PHOTOS

DAY 1 WEEK 4

Back View Back View

Side View Side View

2. BOOTY MEASUREMENTS

Stand with your feet together and measure (in cm or inches) the widest point
around your booty.

DAY 1 WEEK 4

3. STRENGTH ASSEMENT

Click on the video link below and complete as many ‘Single leg Glute Bridges’ as
you can.

BOOTY TEST: https://youtu.be/XBHsTdsfB14

 LET’S CATCH UP ON DISCORD!

Share your thoughts, connect with others,

ask me questions!

Here is your private invite!

https://discord.gg/UftBU7EsEe
BOOTY
BOOST VOLUME 2
PROGRAM
HOME EDITION
 CONTENTS

WORKOUT OVERVIEW ................................................................................................ 3

PRIVATE VIDEO LIBRARY ............................................................................................. 4

4 WEEK SCHEDULE ...................................................................................................... 5

TRAINING RECOMMENDATIONS .............................................................................. 6

HOW TO PERFORM EACH EXERCISE CORRECTLY

FROG BEATS ................................................................................................................. 8

SUMO SQUAT ............................................................................................................... 9

SL GLUTE BRIDGE + HIP LIFT .................................................................................... 10

SL GLUTE BRIDGE ....................................................................................................... 11

LUNGE .......................................................................................................................... 12

WIDE GLUTE BRIDGE ................................................................................................. 13

45° REAR STEP ............................................................................................................ 14

GLUTE BRIDGE + ABD ............................................................................................... 15

DEADLIFT ..................................................................................................................... 16

CRAB WALK ................................................................................................................. 17

WET PANTS WALK ...................................................................................................... 18

WIDE THRUST .............................................................................................................. 19

BENT LEG FIRE HYDRANT ......................................................................................... 20

FIRE HYDRANT ............................................................................................................ 21

YOUR PROGRESS ....................................................................................... 22

DISCORD ................................................................................................. 24
WORKOUT OVERVIEW
 PRIVATE VIDEO LIBRARY

BOOTY STRENGTH TEST

https://youtu.be/XBHsTdsfB14

MUSIC VERSION
WORKOUT A & B: https://youtu.be/OU2OVBIy4j4

NON-MUSIC VERSION
WORKOUT A & B: https://youtu.be/pMP56JBZAIo

ACCESS TO WORKOUT VIDEOS

• If you HAVE provided your ‘Gmail’ email address at the checkout,

please allow 24hrs after placing your order to get an access to the
Private Video Library. Please sign-in with this Gmail account on
YouTube, click on the workout link above and enjoy your training!

• If you HAVEN’T provided your ‘Gmail’ email address at the

checkout, please send it to [email protected].
If you don’t have any current ‘Gmail’ email address, you will have to
create an account in order to access the workout videos. We will
give you an access within 24hrs
 4 WEEK SCHEDULE

First, complete your Booty Strength Test

Then, 3 days later, start with Workout ‘A’ and follow

the 4 week schedule provided

Once you’ve finished the last workout of week 4,

reward yourself with a 5 day break :)

Then, repeat the cycle for the next Volume

 TRAINING RECOMMENDATIONS

• Complete a 5-10 minute cardiovascular warm-up prior to starting your

workout session

• Roll out and/or stretch your front hip muscles, hamstring muscles, and of
course your booty muscles!

• Perform each exercise at your own pace; a pace that feels most
comfortable for you (whether that be faster or slower than Ivana)

• Eat a protein-rich meal after each workout

• Practice each exercise while reading through the ‘Common Mistakes’ to

better understand how to perform each exercise correctly

• Try to stay active on your rest days, e.g. walk/run, upper body/core training,
yoga/stretching, etc.

h a l le n ge y o u ,
“If it doesn’t c
it doesn’t c ha n g e y o u ”
 HOW TO PERFORM
EACH EXERCISE CORRECTLY

Common Mistakes & Strategies

to Overcome Them
 FROG BEATS

Start: Lie on your stomach with your feet slightly outside shoulder width. Rest your forehead on
your hands, or directly on the floor

Movement: Squeeze your booty to lift your feet up off the floor. Hold at the top and tap your feet
together (1x)

Mistake #1
Lifting your head up off the floor (and therefore arching your lower back, which works out your
back muscles rather than your booty)
Strategy: Keep your forehead on your hands, or directly on the floor. Focus on just squeezing
your booty rather than lifting your feet

Mistake #2
Legs drop as you tap your feet together
Strategy: Don’t stop squeezing!

Mistake #3
Tapping your feet too quickly
Strategy: Tap in a slow, controlled manner
 SUMO SQUAT

Setup: Hold a weight with two hands with your

arms outstretched in front

Start: Position your feet outside shoulder width

with your toes pointed out

Movement: Push your hips back and bend your

knees to lower yourself down. Push through your
heels and squeeze your booty to stand back up

Mistake #1
Rounding your upper back (because of the weight of the dumbbell)
Strategy: Keep your chest up and lightly squeeze your shoulder blades together

Mistake #2
Bending your knees too much (which, 1. Puts too much pressure on your knees (“Ouch”), and 2.
Works out your thigh muscles (rather than your booty))
Strategy: Push your hips back by pretending you’re sitting on a chair (it’s ok to lean forward as
long as your back is straight)

Mistake #3
Knees collapse inwards
Strategy: Keep your knees over your feet (push those knees out!)
 SL GB + HIP LIFT

Start: Lie on your back with your feet flat on the floor. Position your feet at hip width with your
toes pointing forward. Your feet should be placed close enough so that your fingers are just out
of reach of your heels. Straighten one leg so that it’s resting on the floor

Movement: Push through your heel to raise your hips. At the same time, pull your (straightened)
leg towards your chest. Lower so that your hips touch the floor just before you finish
re-straightening your leg

Mistake #1
Arching your lower back (and therefore working out your back muscles rather than your booty)
Strategy: Tuck your pelvis under so that your low back is (or almost) in contact with the floor.
Maintain this pelvis position throughout the exercise

Mistake #2
Pushing through the front half of your foot to raise your hips
Strategy: Push through the back half (heel) of your foot

Mistake #3
Pushing your arms into the floor to help raise your hips
Strategy: Rest your hands behind your head

Mistake #4
Not lifting high enough (aka ‘partial reps’)
Strategy: Raise your hips high enough so that your body (knee, hip & shoulder) is in a straight
line. If you’re unable to lift this high, you may need to stretch your front hip muscles

Mistake #5
Not lowering correctly, which means your hips touch the floor at the same time as you finish
re-straightening your leg
Strategy: Lower so that your hips touch the floor just before you finish re-straightening your leg
 SL GLUTE BRIDGE

Start: Lie on your back with your feet flat on the floor. Position your feet at hip width with your
toes pointing forward. Your feet should be placed close enough so that your fingers are just out
of reach of your heels. Straighten one leg so that your thighs are in line

Movement: Push through your heel to raise your hips. Your hips should be raised high enough
so that your body (knee, hip & shoulder) is in a straight line

Mistake #1
Arching your lower back (and therefore working out your back muscles rather than your booty)
Strategy: Tuck your pelvis under so that your low back is (or almost) in contact with the floor.
Maintain this pelvis position throughout the exercise

Mistake #2
Straightened leg drops below thigh level
Strategy: Lift your (straightened) leg high enough so that it’s at, or above, your other thigh’s level
(this will, 1. Better engage your booty, and 2. Help prevent your low back from arching)

Mistake #3
Pushing through the front half of your foot to raise your hips
Strategy: Push through the back half (heel) of your foot

Mistake #4
Pushing your arms into the floor to help raise your hips
Strategy: Rest your hands behind your head

Mistake #5
Not lifting high enough (aka ‘partial reps’)
Strategy: Raise your hips high enough so that your body (knee, hip & shoulder) is in a straight
line. If you’re unable to lift this high, you may need to stretch your front hip muscles
 LUNGE Setup: Hold a weight in one hand with your arm
outstretched by your side

Start: Position your feet at hip width with your toes

pointing forward. Take a large step backwards
onto the ball of your foot. Lean slightly forward to
better engage your booty (though keep your back
straight)

Movement: Lower your hips directly down until

your knee almost touches the floor. Push through
your heel to stand back up

NOTES
#1: You can hold the weight on the inside or
outside of your leg – either side is fine! Hold the
weight on the outside for added resistance and on
the inside for less resistance

#2: Don’t be afraid to hold on to something for

support. After all, this is a strength exercise, not a
balance exercise

Mistake #1: Positioning your feet narrower than hip width

Strategy: Take a large step backwards as if you were standing on a (narrow) railway track (rather
than a piece of string)

Mistake #2: Not shifting your body weight backwards as you step back
Strategy: Make sure you shift your body weight backwards so that your knee is above, or slightly
behind, your ankle

Mistake #3: Performing the exercise with an upright torso (and therefore working out your thigh
muscles rather than your booty)
Strategy: Lean slightly forward to better engage your booty (though keep your back straight)

Mistake #4: Pushing through the front half of your foot (to lower your hips and to stand back up)
Strategy: Push through the back half (heel) of your foot

Mistake #5: (Front) Knee collapses inwards

Strategy: Make sure your knee stays in line with your foot

Mistake #6: Knee moves ahead of toes

Strategy: Make sure you’re lowering your hips directly down (like an elevator shaft) rather than
lunging forward
 WIDE GLUTE BRIDGE

Setup: Put some padding (e.g. a folded towel) on your lap and place a weight on top

Start: Lie on your back with your feet flat on the floor. Position your feet outside hip width with
your toes slightly pointed out. Your feet should be placed close enough so that your fingers are
just out of reach of your heels

Movement: Push through your heels to raise your hips. Your hips should be raised high enough
so that your body (knees, hips & shoulders) is in a straight line

Mistake #1
Arching your lower back (and therefore working out your back muscles rather than your booty)
Strategy: Tuck your pelvis under so that your low back is (or almost) in contact with the floor.
Maintain this pelvis position throughout the exercise

Mistake #2
Pushing through the front half of your feet to raise your hips
Strategy: Push through the back half (heels) of your feet

Mistake #3
Knees collapse inwards
Strategy: Make sure your knees stay outside hip width

Mistake #4
Not lifting high enough (aka ‘partial reps’)
Strategy: Raise your hips high enough so that your body (knees, hips & shoulders) is in a straight
line. If you’re unable to lift this high, you may need to stretch your front hip muscles, or lower the
weight you’re using
 45° REAR STEP

Setup: Place a heavy band just above your knees

Start: Get into a ¼ squat position with your feet at

hip width and toes pointing forward. Move one
foot back so that your big toe is in line with the
middle of your other foot. Lift your (back) heel up
off the floor so that you’re on your tiptoes

Movement: Take a diagonal (45°) step backwards

and lightly tap the floor with your toes

NOTES
#1: Your planted (non-stepping) foot is the side doing the work

#2: If you find the exercise too easy, get into a ½ squat position (rather than a ¼ squat)

#3: If you’re unable to maintain your balance, you can (lightly!) hold on to something for support.
Unlike a Lunge, the balance component of this exercise is important for engaging your booty

Mistake #1
Bearing your weight with the front half of your (planted) foot
Strategy: Sit your hips back so that you’re bearing your weight with the back half (heel) of your
foot (it’s ok to lean forward as long as your back is straight)

Mistake #2
Not taking a diagonal step backwards
Strategy: Step back at an angle of 45° to best engage your booty
 GLUTE BRIDGE + ABD

Setup: Place a heavy band just above your

knees. Put some padding (e.g. a folded
towel) on your lap and place a weight on top

Start: Lie on your back with your feet flat on

the floor. Position your feet at hip width with
your toes slightly pointed out. Your feet
should be placed close enough so that your
fingers are just out of reach of your heels

Movement: Push through your heels to raise your hips. Your hips should be raised high enough
so that your body (knees, hips & shoulders) is in a straight line. Hold at the top and pulse your
knees out & in (1-3x)

Mistake #1
Arching your lower back (and therefore working out your back muscles rather than your booty)
Strategy: Tuck your pelvis under so that your low back is (or almost) in contact with the floor.
Maintain this pelvis position throughout the exercise

Mistake #2
Pushing through the front half of your feet to raise your hips
Strategy: Push through the back half (heels) of your feet

Mistake #3
Knees collapse inwards
Strategy: Make sure your knees stay at, or outside hip width (a great tip is to always keep tension
on the band)

Mistake #4
Not lifting high enough (aka ‘partial reps’)
Strategy: Raise your hips high enough so that your body (knees, hips & shoulders) is in a straight
line. If you’re unable to lift this high, you may need to stretch your front hip muscles, or lower the
weight you’re using

Mistake #5
Pulsing your knees too quickly
Strategy: Pulse in a controlled manner so that your knees don’t spring in
 DEADLIFT

Setup: Hold a weight in both hands with your

arms outstretched in front

Start: Position your feet at hip width with your toes

pointing forward

Movement: Push your hips back (first) and bend

your knees (second) to lower the weights down.
Push through your heels and squeeze your booty
to stand back up

NOTE
You should aim to lower the weights to your mid-
shin. If you’re unable to lower that far, you may
need to stretch your hamstring muscles

Mistake #1
Reaching the weights down rather than lowering the weights down (and therefore rounding your
upper and lower back)
Strategy: Push your hips back and bend your knees to lower the weights down. Lightly squeeze
your shoulder blades together to keep your back straight and prevent yourself from reaching

Mistake #2
Weights scrape against your knees and/or shins (“Ouch”)
Strategy: Push your hips back before you bend your knees so that you have a clear path to lower
the weights

Mistake #3
Arching your neck (at the bottom of the lift) to look forward
Strategy: Keep your neck straight the whole time. By doing so, you should be looking forward at
the top of the lift and down at the floor at the bottom of the lift

Mistake #4
Arching your back and/or shrugging your shoulders to stand back up (and therefore working out
your back and shoulder muscles rather than your booty)
Strategy: Push through your heels and squeeze your booty to stand back up. Focus on ‘pushing’
rather than ‘pulling’
 CRAB WALK

Setup: Place a heavy band just above your ankles

Start: Get into a ¼ squat position with your feet at

hip width and toes pointing forward

Movement: Take a half step sideways followed by a

half step inwards with your opposite leg. Change
direction every 3-5 steps

NOTE
If you find the exercise too hard, move the band up
to your mid-shin. If you still find it too hard, move
the band up so it’s just above your knees

Mistake #1: Performing the exercise with an upright torso (and therefore not engaging your side
booty as effectively as you should)
Strategy: Sit your hips back and lean slightly forward (though keep your back straight)

Mistake #2: Rotating your (leading) foot so that your toes point out (and therefore working out
your front hip muscles rather than your side booty)
Strategy: Keep your foot in a neutral position by pointing your toes forward

Mistake #3: Rocking your body from side-to-side (to make the exercise easier)
Strategy: Make sure your torso stays still (no leaning or rocking!)

Mistake #4: Knees collapse inwards

Strategy: Keep your knees over your feet

Mistake #5: Losing tension on the band when stepping inwards

Strategy: Only take a small step inwards so that the band stays tight

Mistake #6: Stepping inwards too quickly

Strategy: Complete the steps in a controlled manner so that your inner foot does not spring in
 WET PANTS WALK

Setup: Place a heavy band just above your ankles

Start: Get into a ¼ squat position with your feet at,

or outside shoulder width with toes pointing
forward

Movement: Take 6-8 steps forward followed by 6-8

steps backwards. Push out against the band as you
step to help keep the band tight

NOTE
If you find the exercise too hard, move the band up
to your mid-shin. If you still find it too hard, move
the band up so it’s just above your knees

Mistake #1
Performing the exercise with an upright torso (and therefore not engaging your side booty as
effectively as you should)
Strategy: Sit your hips back and lean slightly forward (though keep your back straight)

Mistake #2
Rotating your feet so that your toes point out or in
Strategy: Keep your feet in a neutral position by pointing your toes forward

Mistake #3
Twisting your hips as you step (to make the exercise easier)
Strategy: Make sure your hips stay facing forward (do not rotate your hips)

Mistake #4
Knees collapse inwards
Strategy: Keep your knees over your feet

Mistake #5
Performing the exercise with the band not tight enough
Strategy: Make sure your feet stay at, or outside shoulder width. Don’t forget to push out against
the band as you step to help keep the band tight
 WIDE THRUST

Setup: Find a couch (or a cushioned

chair) that’s just below knee height. Put
some padding (e.g. a folded towel) on
your lap and place a weight on top

Start: Sit on the floor with your upper

back rested on the edge of the couch.
Position your feet outside hip width with
your toes slightly pointed out. Your feet
should be placed close enough so that
NOTES your knees are bent to 90° at the top of
the thrust
#1: If you feel your thighs working, move your
feet further forward; If you feel your hamstrings Movement: Push through your heels to
working, move your feet closer in raise your hips. Your hips should be raised
high enough so that your body (knees,
#2: You can place your hand/s behind your hips & shoulders) is in a straight line
head to help prevent neck fatigue

Mistake #1: Not using a suitable height couch

Strategy: Find a couch (or a cushioned chair) that’s just below knee height

Mistake #2: Arching your lower back (and therefore working out your back muscles rather than
your booty)
Strategy: Tuck your pelvis under so that your core is slightly engaged. Maintain this pelvis
position throughout the exercise

Mistake #3: Dropping your head back and looking up at the ceiling (aka ‘lazy neck’)
Strategy: Tuck your chin towards your chest as if you’re trying to hold an egg under your chin

Mistake #4: Pushing through the front half of your feet to raise your hips
Strategy: Push through the back half (heels) of your feet

Mistake #5: Knees collapse inwards

Strategy: Make sure your knees stay outside hip width

Mistake #6: Not lifting high enough (aka ‘partial reps’)

Strategy: Raise your hips high enough so that your body (knees, hips & shoulders) is in a straight
line. If you’re unable to thrust this high, you may need to stretch your front hip muscles, or lower
the weight you’re using
 BENT LEG FH

Start: Get into a 4-point kneeling

position (hands under shoulders &
knees under hips) and place one leg out
to the side with your knee slightly bent.
Your foot should be placed so that it’s
slightly behind your hips and your heel
should not touch the floor

Movement: Lift your leg straight up

towards the ceiling

NOTE
It’s ok to slightly shift your body (hands &
hips) to the side – to help counter balance
the weight of your working leg

Mistake #1
Dropping/Hanging your head
Strategy: Keep your neck in line with your spine

Mistake#2
Performing the exercise with your leg (foot) too far back behind your hips
Strategy: Make sure your foot stays slightly behind your hips; that is, slightly in front of, or in line
with, your opposite ankle

Mistake#3
Rotating your torso to help lift your leg
Strategy: Make sure your stomach stays facing the floor (do not move or rotate your torso)
 FIRE HYDRANT

Start: Get into a 4-point kneeling position (hands under shoulders & knees under hips)

Movement: Lift your leg out to the side and up towards the ceiling (without changing the angle
of your knee)

Mistake #1
Dropping/Hanging your head
Strategy: Keep your neck in line with your spine

Mistake #2
Shifting your hips to the side
Strategy: Keep your knees directly under your hips so that your non-lifting leg (thigh) is in a
straight line (it’s ok to feel your side abs (obliques) working)

Mistake #3
Incorrectly lifting your leg so that your knee lifts higher than your ankle (and therefore working
out your front hip muscles rather than your side booty)
Strategy: Lift your leg so that your knee and ankle are at the same height

Mistake #4
Rotating your torso to help lift your leg
Strategy: Make sure your stomach stays facing the floor (do not move or rotate your torso)

Mistake #5
Not lifting high enough (aka ‘partial reps’)
Strategy: Lift your leg high enough so that your knee gets as close to hip height as possible and
your foot points towards the opposite wall
 YOUR PROGRESS

It’s important to monitor our progress because we don’t often

notice our changes. Below are 3 ways to remind us of where we
were at the start and where we are now. Let’s picture it, measure it
and write it down!

1. BEFORE AND AFTER PHOTOS

DAY 1 WEEK 4

Back View Back View

Side View Side View

2. BOOTY MEASUREMENTS

Stand with your feet together and measure (in cm or inches) the widest point
around your booty.

DAY 1 WEEK 4

3. STRENGTH ASSEMENT

Click on the video link below and complete as many ‘Single leg Glute
Bridges’ as you can.

BOOTY TEST: https://youtu.be/XBHsTdsfB14

 LET’S CATCH UP ON DISCORD!

Share your thoughts, connect with others,

ask me questions!

Here is your private invite!

https://discord.gg/UftBU7EsEe
BOOTY
BOOST VOLUME 3
PROGRAM
HOME EDITION
 CONTENTS

WORKOUT OVERVIEW ................................................................................................ 3

PRIVATE VIDEO LIBRARY ............................................................................................. 4

4 WEEK SCHEDULE ...................................................................................................... 5

TRAINING RECOMMENDATIONS .............................................................................. 6

HOW TO PERFORM EACH EXERCISE CORRECTLY

CLAMSHELL ................................................................................................................... 8

SIDE PLANK ABD .......................................................................................................... 9

WIDE GLUTE BRIDGE @ 60 BMP ............................................................................... 10

FROG BRIDGE .............................................................................................................. 11

DOUBLE SUMO SQUAT ..............................................................................................12

THRUST + ABD ............................................................................................................. 13

DONKEY KICKBACK @ 70 BPM ................................................................................. 14

STAGGERED DEADLIFT .............................................................................................. 15

FROG BEATS ................................................................................................................ 16

WIDE GLUTE BRIDGE ................................................................................................. 17

1x SIDE-LYING ABD + 3x PULSE ................................................................................ 18

BANDED SQUAT ......................................................................................................... 19

SQUAT HOLD ABD ..................................................................................................... 20

SL GLUTE BRIDGE + KICK .......................................................................................... 21

LUNGE .......................................................................................................................... 22

KNEEL TO STAND ....................................................................................................... 23

CRAB WALK ................................................................................................................. 24

YOUR PROGRESS ....................................................................................................... 25

DISCORD ..................................................................................................................... 27
WORKOUT OVERVIEW
 PRIVATE VIDEO LIBRARY

BOOTY STRENGTH TEST

https://youtu.be/XBHsTdsfB14

MUSIC VERSION
WORKOUT A & B: https://youtu.be/qYKWW5j0kCo

NON-MUSIC VERSION
WORKOUT A & B: https://youtu.be/rktoh2BnEwg

ACCESS TO WORKOUT VIDEOS

• If you HAVE provided your ‘Gmail’ email address at the checkout,

please allow 24hrs after placing your order to get an access to the
Private Video Library. Please sign-in with this Gmail account on
YouTube, click on the workout link above and enjoy your training!

• If you HAVEN’T provided your ‘Gmail’ email address at the

checkout, please send it to [email protected].
If you don’t have any current ‘Gmail’ email address, you will have to
create an account in order to access the workout videos. We will
give you an access within 24hrs
 4 WEEK SCHEDULE

First, complete your Booty Strength Test

Then, 3 days later, start with Workout ‘A’ and follow

the 4 week schedule provided

Once you’ve finished the last workout of week 4,

reward yourself with a 5 day break :)

Then, repeat the cycle for the next Volume

 TRAINING RECOMMENDATIONS

• Complete a 5-10 minute cardiovascular warm-up prior to starting your

workout session

• Roll out and/or stretch your front hip muscles, hamstring muscles, and of
course your booty muscles!

• Perform each exercise at your own pace; a pace that feels most
comfortable for you (whether that be faster or slower than Ivana)

• Eat a protein-rich meal after each workout

• Practice each exercise while reading through the ‘Common Mistakes’ to

better understand how to perform each exercise correctly

• Try to stay active on your rest days, e.g. walk/run, upper body/core training,
yoga/stretching, etc.

n e is a b e a ut ifu l
“A comfort zo
in g e ve r g ro w s
place, but noth
there”
 HOW TO PERFORM
EACH EXERCISE CORRECTLY

Common Mistakes & Strategies

to Overcome Them
 CLAMSHELL

Setup: Place a medium band just above

your knees

Start: Lie on your side with your hips

bent to 45° and your knees bent to 90°
(your hips, knees & ankles should be on
top of each other)

Movement: With your feet together,

rotate your hip to lift your knee. Lift as
high as you can without rolling your hips
back

NOTES
#1: You can perform the exercise from the ‘normal’ or ‘super’ side-lying position, whichever feels
more comfortable for you. Normal means you're supporting your head with your hand and super
means you’re resting your head on your (outstretched) arm

#2: If you find the exercise too hard, use a light band (instead of a medium band)

Mistake #1
Rolling your hips back to help lift your knee
Strategy: Make sure your hip bones stay on top of each other. Only your top leg should be
moving!

Mistake #2
Rotating your foot so that your heels are the only part of your feet touching (and therefore
working out your front hip muscles rather than your deep booty muscles)
Strategy: Keep your feet together so that your heels and your big toes are touching
 SIDE PLANK ABD

Start: Get into a (semi) side plank

position:
- Lie on your side with your bottom leg
bent to 90° and your top leg straight
(your hips and knees should be on
top of each other)
- Rest your forearm on the floor so that
your elbow is below your shoulder
and your hand is pointing towards
the opposite wall
- Raise your hips up off the floor, high
NOTE enough so that your body (knees,
This exercise works both your top and bottom hips & shoulders) is in a straight line
side booty
Movement: Raise your top leg as high
as you feel comfortable

Mistake #1: Resting your forearm too far from your body (which, 1. Puts too much pressure on
your shoulder (“Ouch”), and 2. Works out your side ab (oblique) muscles (rather than your side
booty))
Strategy: Rest your forearm close enough so that your elbow is directly below your shoulder

Mistake #2: Tilting your hips back

Strategy: Make sure your hip bones are on top of each other

Mistake #3: Raising your leg in front of your body

Strategy: Keep your leg in line with your torso so that you’re in a straight line from head-to-toe

Mistake #4: Rotating your foot so that your toes point up towards the ceiling (and therefore
working out your front hip muscles rather than your side booty)
Strategy: Keep your foot in a neutral position by pointing your toes towards the opposite wall

Mistake #5: Dropping/Sagging your hips

Strategy: Hold your hips high enough so that your body (knees, hips & shoulders) is in a straight
line. If you’re unable to hold this high, you’re either not squeezing your side booty (that is closest
to the floor), or you’re too weak

Mistake #6: Kicking your leg as you begin to fatigue

Strategy: Pause for a brief second (or two) in between each rep to delay the onset of fatigue
 WIDE GLUTE BRIDGE
@ 60 BPM

Setup: Put some padding (e.g. a folded

towel) on your lap and place a weight on
top

Start: Lie on your back with your feet flat

on the floor. Position your feet outside hip
width with your toes slightly pointed out.
Your feet should be placed close enough
so that your fingers are just out of reach of
your heels

NOTE Movement: Push through your heels to

The metronome forces you to work at a raise your hips. Your hips should be raised
specific pace, which makes the exercise high enough so that your body (knees,
harder! hips & shoulders) is in a straight line

Mistake #1
Arching your lower back (and therefore working out your back muscles rather than your booty)
Strategy: Tuck your pelvis under so that your low back is (or almost) in contact with the floor.
Maintain this pelvis position throughout the exercise

Mistake #2
Pushing through the front half of your feet to raise your hips
Strategy: Push through the back half (heels) of your feet

Mistake #3
Knees collapse inwards
Strategy: Make sure your knees stay outside hip width

Mistake #4
Not lifting high enough (aka ‘partial reps’)
Strategy: Raise your hips high enough so that your body (knees, hips & shoulders) is in a straight
line. If you’re unable to lift this high, you may need to stretch your front hip muscles, or lower the
weight you’re using
 FROG BRIDGE

Setup: Put some padding (e.g. a folded towel) on your lap and place a weight on top

Start: Lie on your back with the bottom of your feet together and your knees outside shoulder
width. Place your feet close enough so that your fingers are just out of reach of your heels

Movement: Push through your feet to raise your hips. Your hips should be raised high enough so
that your body (knees, hips & shoulders) is in a straight line

Mistake #1
Having your knees too close together
Strategy: Spread your legs wide enough so that your knees are outside shoulder width. If you’re
unable to spread this far, you may need to stretch your inner thigh muscles

Mistake #2
Placing your feet too far forward (and therefore working out your inner thigh and hamstring
muscles rather than your booty)
Strategy: Place your feet close enough so that your fingers are just out of reach of your heels

Mistake #3
Arching your lower back (and therefore working out your back muscles rather than your booty)
Strategy: Tuck your pelvis under so that your low back is (or almost) in contact with the floor.
Maintain this pelvis position throughout the exercise

Mistake #4
Not lifting high enough (aka ‘partial reps’)
Strategy: Raise your hips high enough so that your body (knees, hips & shoulders) is in a straight
line. If you’re unable to lift this high, you may need to stretch your front hip and inner thigh
muscles, or lower the weight you’re using
 DOUBLE SUMO SQUAT

Setup: Hold a weight with two hands with your

arms outstretched in front

Start: Position your feet outside shoulder width

with your toes pointed out

Movement: Push your hips back and bend your

knees to lower yourself down. Pulse at the bottom
(2x). Push through your heels and squeeze your
booty to stand back up

Mistake #1
Rounding your upper back (because of the weight of the dumbbell)
Strategy: Keep your chest up and lightly squeeze your shoulder blades together

Mistake #2
Bending your knees too much (which, 1. Puts too much pressure on your knees (“Ouch”), and 2.
Works out your thigh muscles (rather than your booty))
Strategy: Push your hips back by pretending you’re sitting on a chair (it’s ok to lean forward as
long as your back is straight)

Mistake #3
Knees collapse inwards
Strategy: Keep your knees over your feet (push those knees out!)

Mistake #4
Not pulsing properly
Strategy: Perform a ‘half rep’ to pulse correctly
 THRUST + ABD
Setup: Find a couch (or a cushioned chair)
that’s just below knee height. Place a heavy
band just above your knees. Put some
padding (e.g. a folded towel) on your lap
and place a weight on top

Start: Sit on the floor with your upper back

rested on the edge of the couch. Position
your feet at hip width with your toes slightly
pointed out. Your feet should be placed
close enough so that your knees are bent
to 90° at the top of the thrust

Note #1: If you feel your thighs working, move Movement: Push through your heels to
your feet further forward; If you feel your raise your hips. Your hips should be raised
hamstrings working, move your feet closer in high enough so that your body (knees, hips
& shoulders) is in a straight line. Hold at the
Note #2: You can place your hand/s behind top and pulse your knees out & in (1-3x)
your head to help prevent neck fatigue

Mistake #1: Not using a suitable height couch

Strategy: Find a couch (or a cushioned chair) that’s just below knee height

Mistake #2: Arching your lower back (and therefore working out your back muscles rather than
your booty)
Strategy: Tuck your pelvis under so that your core is slightly engaged. Maintain this pelvis
position throughout the exercise

Mistake #3: Dropping your head back and looking up at the ceiling (aka ‘lazy neck’)
Strategy: Tuck your chin towards your chest as if you’re trying to hold an egg under your chin

Mistake #4: Pushing through the front half of your feet to raise your hips
Strategy: Push through the back half (heels) of your feet

Mistake #5: Knees collapse inwards

Strategy: Make sure your knees stay at, or outside hip width (a great tip is to always keep tension
on the band)

Mistake #6: Not lifting high enough (aka ‘partial reps’)

Strategy: Raise your hips high enough so that your body (knees, hips & shoulders) is in a straight
line. If you’re unable to thrust this high, you may need to stretch your front hip muscles, or lower
the weight you’re using

Mistake #7: Pulsing your knees too quickly

Strategy: Pulse in a controlled manner so that your knees don’t spring in
 DONKEY KICKBACK
@ 70 BPM

Setup (optional): Put on an ankle

weight

Start: Get into a 4-point kneeling

position (hands under shoulders &
knees under hips)

Movement: Kick your leg back and up

towards the ceiling (without changing
the angle of your knee)
NOTE
The metronome forces you to work at a
specific pace, which makes the exercise
harder!

Mistake #1
Dropping/Hanging your head
Strategy: Keep your neck in line with your spine

Mistake #2
Shifting your hips to the side
Strategy: Keep your knees directly under your hips so that your non-kicking leg (thigh) is in a
straight line (it’s ok to feel your side abs (obliques) working)

Mistake #3
Arching your lower back (and therefore working out your back muscles rather than your booty)
Strategy: Lightly squeeze your core muscles (and of course your booty!)

Mistake #4
Bending or straightening your leg too much (and therefore working out your hamstring muscles
rather than your booty)
Strategy: Keep your knee bent to 90°. You can perform the exercise side-on to a mirror to see the
angle of your knee
 Setup: Hold a weight in one hand with your arm
STAGGERED outstretched in front of the working leg

DEADLIFT Start: Position your feet at hip width with your toes
pointing forward. Move one foot back so that your
big toe is in line with, or slightly behind, the heel
of your other foot. Lift your (back) heel up off the
floor so that you’re on your tiptoes

Movement: Push your hips back (first) and bend

your knee (second) to lower the weight down.
Push mostly through the heel of your front foot
and squeeze your booty to stand back up

Note #1: You should aim to lower the weight to

your mid-shin. If you’re unable to lower that far,
you may need to stretch your hamstring muscles

Note #2: You can hold a weight in both hands for

added resistance

Mistake #1: Moving your foot too far back so that you can’t straighten your hips and squeeze
your booty at the top
Strategy: Move your foot back so that your big toe is in line with, or slightly behind, the heel of
your other foot

Mistake #2: Reaching the weight down rather than lowering the weight down (and therefore
rounding your upper and lower back)
Strategy: Push your hips back and bend your knee to lower the weight down. Lightly squeeze
your shoulder blades together to keep your back straight and prevent yourself from reaching

Mistake #3: Pushing evenly through both feet (to lower the weight and to stand back up)
Strategy: Push mostly through your front foot so that it’s doing at least 80% of the work. Think of
your back foot as being a dead limb (it’s only there for balance)

Mistake #4: Weight scrapes against your knee and/or shin (“Ouch”)
Strategy: Push your hips back before you bend your knee so that you have a clear path to lower
the weight

Mistake #5: Arching your neck (at the bottom of the lift) to look forward
Strategy: Keep your neck straight the whole time. By doing so, you should be looking forward at
the top of the lift and down at the floor at the bottom of the lift

Mistake #6: Arching your back and/or shrugging your shoulder to stand back up (and therefore
working out your back and shoulder muscles rather than your booty)
Strategy: Push through your heel and squeeze your booty to stand back up. Focus on ‘pushing’
rather than ‘pulling’
 FROG BEATS

Start: Lie on your stomach with your feet slightly outside shoulder width. Rest your forehead on
your hands, or directly on the floor

Movement: Squeeze your booty to lift your feet up off the floor. Hold at the top and tap your feet
together (1x)

Mistake #1
Lifting your head up off the floor (and therefore arching your lower back, which works out your
back muscles rather than your booty)
Strategy: Keep your forehead on your hands, or directly on the floor. Focus on just squeezing
your booty rather than lifting your feet

Mistake #2
Legs drop as you tap your feet together
Strategy: Don’t stop squeezing!

Mistake #3
Tapping your feet too quickly
Strategy: Tap in a slow, controlled manner
 WIDE GLUTE BRIDGE

Setup: Put some padding (e.g. a folded towel) on your lap and place a weight on top

Start: Lie on your back with your feet flat on the floor. Position your feet outside hip width with
your toes slightly pointed out. Your feet should be placed close enough so that your fingers are
just out of reach of your heels

Movement: Push through your heels to raise your hips. Your hips should be raised high enough
so that your body (knees, hips & shoulders) is in a straight line

Mistake #1
Arching your lower back (and therefore working out your back muscles rather than your booty)
Strategy: Tuck your pelvis under so that your low back is (or almost) in contact with the floor.
Maintain this pelvis position throughout the exercise

Mistake #2
Pushing through the front half of your feet to raise your hips
Strategy: Push through the back half (heels) of your feet

Mistake #3
Knees collapse inwards
Strategy: Make sure your knees stay outside hip width

Mistake #4
Not lifting high enough (aka ‘partial reps’)
Strategy: Raise your hips high enough so that your body (knees, hips & shoulders) is in a straight
line. If you’re unable to lift this high, you may need to stretch your front hip muscles, or lower the
weight you’re using
 1x SIDE-LYING ABD + 3x PULSE

Setup: Place a heavy band just above

your knees

Start: Lie on your side with your bottom

leg bent to 90° and your top leg
straight (your hips and knees should be
on top of each other)

Movement: Raise your top leg as high

as you feel comfortable. Pulse at the top
(3x) every second rep

NOTE
You can perform the exercise from a ‘normal’ or ‘super’ side-lying position, whichever feels more
comfortable for you. Normal means you're supporting your head with your hand and super
means you’re resting your head on your (outstretched) arm

Mistake #1
Tilting your hips back
Strategy: Make sure your hip bones are on top of each other

Mistake #2
Raising your leg in front of your body
Strategy: Keep your leg in line with your torso so that you’re in a straight line from head-to-toe

Mistake #3
Rotating your foot so that your toes point up towards the ceiling (and therefore working out your
front hip muscles rather than your side booty)
Strategy: Keep your foot in a neutral position by pointing your toes towards the opposite wall

Mistake #4
Not pulsing properly
Strategy: Perform a ‘half rep’ to pulse correctly
 BANDED SQUAT

Setup: Place a heavy band just above your knees.

Hold a weight with two hands close to your chest

Start: Position your feet at shoulder width with

your toes slightly pointed out

Movement: Push your hips back and bend your

knees to lower yourself down. Push through your
heels and squeeze your booty to stand back up

Mistake #1
Rounding your upper back (because of the weight of the dumbbell)
Strategy: Keep your chest up and lightly squeeze your shoulder blades together

Mistake #2
Bending your knees too much (which, 1. Puts too much pressure on your knees (“Ouch”), and 2.
Works out your thigh muscles (rather than your booty))
Strategy: Push your hips back by pretending you’re sitting on a chair (it’s ok to lean forward as
long as your back is straight)

Mistake #3
Knees collapse inwards
Strategy: Keep your knees over your feet. You can perform the exercise in front of a mirror to see
the position of your knees

Mistake #4
Heels lift up off the floor (because of tight calf muscles)
Strategy: Stretch your calves and/or place an elevated (1-2 inch) object under your heels (e.g. a
book or a folded towel)
 SQUAT HOLD ABD

Setup: Place a heavy band just above your knees

Start: Get into a ½ squat position with your feet at

shoulder width and toes pointing forward

Movement: Push your knees out and in. At the

same time, roll your feet outwards and inwards (to
increase your range of movement)

Mistake #1
Not squatting low enough
Strategy: Get into a ½ squat position so that your knees are bent between 45° and 90°

Mistake #2
Knees sit ahead of toes
Strategy: Push your hips back and lean slightly forward (though keep your back straight)

Mistake #3
Knees collapse inwards
Strategy: Make sure your knees stay over, or outside of your feet

Mistake #4
Performing only ‘partial reps’
Strategy: Complete a full rep by rolling your feet outwards so that the inside of your feet lifts up
off the floor
 SL GLUTE Start: Lie on your back with your feet
BRIDGE + KICK flat on the floor. Position your feet at hip
width with your toes pointing forward.
Your feet should be placed close
enough so that your fingers are just out
of reach of your heels. Straighten one
leg so that your thighs are in line

Movement: Push through your heel to

raise your hips. Your hips should be
raised high enough so that your body
(knee, hip & shoulder) is in a straight
line. Hold at the top and kick one leg
out & in (1-3x)

Mistake #1: Arching your lower back (and therefore working out your back muscles rather than
your booty)
Strategy: Tuck your pelvis under so that your low back is (or almost) in contact with the floor.
Maintain this pelvis position throughout the exercise

Mistake #2: Straightened leg drops below thigh level

Strategy: Lift your (straightened) leg high enough so that it’s at, or above, your other thigh’s level
(this will, 1. Better engage your booty, and 2. Help prevent your low back from arching)

Mistake #3: Pushing through the front half of your foot to raise your hips
Strategy: Push through the back half (heel) of your foot

Mistake #4: Pushing your arms into the floor to, 1. Help raise your hips, and/or 2. Help keep your
hips raised when kicking
Strategy: Rest your hands behind your head

Mistake #5: Not lifting high enough (aka ‘partial reps’)

Strategy: Raise your hips high enough so that your body (knee, hip & shoulder) is in a straight
line. If you’re unable to lift this high, you may need to stretch your front hip muscles

Mistake #6: Pushing through the front half of your (planted) foot when kicking
Strategy: Push through the back half (heel) of your foot

Mistake #7: Hips drop when kicking

Strategy: Hold your hips high enough so that your body (knee, hip & shoulder) is in a straight
line. If you’re unable to hold this high, you’re either not squeezing your booty, or you’re too weak

Mistake #8: Not kicking high enough

Strategy: Kick your leg high enough so that your (kicking) thigh is at, or above, your other thigh’s
level
 LUNGE Setup: Hold a weight in one hand with your arm
outstretched by your side

Start: Position your feet at hip width with your toes

pointing forward. Take a large step backwards
onto the ball of your foot. Lean slightly forward to
better engage your booty (though keep your back
straight)

Movement: Lower your hips directly down until

your knee almost touches the floor. Push through
your heel to stand back up

NOTES
#1: You can hold the weight on the inside or
outside of your leg – either side is fine! Hold the
weight on the outside for added resistance and on
the inside for less resistance

#2: Don’t be afraid to hold on to something for

support. After all, this is a strength exercise, not a
balance exercise

Mistake #1: Positioning your feet narrower than hip width

Strategy: Take a large step backwards as if you were standing on a (narrow) railway track (rather
than a piece of string)

Mistake #2: Not shifting your body weight backwards as you step back
Strategy: Make sure you shift your body weight backwards so that your knee is above, or slightly
behind, your ankle

Mistake #3: Performing the exercise with an upright torso (and therefore working out your thigh
muscles rather than your booty)
Strategy: Lean slightly forward to better engage your booty (though keep your back straight)

Mistake #4: Pushing through the front half of your foot (to lower your hips and to stand back up)
Strategy: Push through the back half (heel) of your foot

Mistake #5: (Front) Knee collapses inwards

Strategy: Make sure your knee stays in line with your foot

Mistake #6: Knee moves ahead of toes

Strategy: Make sure you’re lowering your hips directly down (like an elevator shaft) rather than
lunging forward
 Setup: Hold a weight in one hand
KNEEL TO STAND with your arm outstretched by the
working side

Start: Position your feet at hip width

with your toes pointing forward

Movement: Take a large step

backwards onto the ball of your foot
and lower your hips down. At the
same time, lean slightly forward to
better engage your booty (though
keep your back straight). Lower
until your knee touches (or almost
touches) the floor. Push mostly
through the heel of your front foot
to stand back up

Note: Don’t be afraid to hold on to

something for support. After all, this
is a strength exercise, not a balance
exercise

Mistake #1: Taking a step backwards narrower than hip width

Strategy: Take a large step backwards as if you were standing on a (narrow) railway track (rather
than a piece of string)

Mistake #2: Stepping back with an upright torso (and therefore working out your thigh muscles
rather than your booty)
Strategy: Lean slightly forward as you step back to better engage your booty (though keep your
back straight)

Mistake #3: Not shifting your body weight backwards as you step back
Strategy: Make sure you’re shifting your body weight backwards so that your knee is above your
mid-foot (rather than your toes) at the bottom of the movement

Mistake #4: (Front) Knee collapses inwards

Strategy: Make sure your knee stays in line with your foot

Mistake #5a: Pushing off your back foot to stand back up

Strategy: Think of your back foot as being a dead limb (it’s only there for balance). Push mostly
through your front foot so that it’s doing at least 80% of the work

Mistake #5b: Stepping back too far so that you can’t push mostly through your front foot
Strategy: Take a smaller step backwards
 CRAB WALK

Setup: Place a heavy band just above your ankles

Start: Get into a ¼ squat position with your feet at

hip width and toes pointing forward

Movement: Take a half step sideways followed by a

half step inwards with your opposite leg. Change
direction every 3-5 steps

NOTE
If you find the exercise too hard, move the band up
to your mid-shin. If you still find it too hard, move
the band up so it’s just above your knees

Mistake #1: Performing the exercise with an upright torso (and therefore not engaging your side
booty as effectively as you should)
Strategy: Sit your hips back and lean slightly forward (though keep your back straight)

Mistake #2: Rotating your (leading) foot so that your toes point out (and therefore working out
your front hip muscles rather than your side booty)
Strategy: Keep your foot in a neutral position by pointing your toes forward

Mistake #3: Rocking your body from side-to-side (to make the exercise easier)
Strategy: Make sure your torso stays still (no leaning or rocking!)

Mistake #4: Knees collapse inwards

Strategy: Keep your knees over your feet

Mistake #5: Losing tension on the band when stepping inwards

Strategy: Only take a small step inwards so that the band stays tight

Mistake #6: Stepping inwards too quickly

Strategy: Complete the steps in a controlled manner so that your inner foot does not spring in
 YOUR PROGRESS

It’s important to monitor our progress because we don’t often

notice our changes. Below are 3 ways to remind us of where we
were at the start and where we are now. Let’s picture it, measure it
and write it down!

1. BEFORE AND AFTER PHOTOS

DAY 1 WEEK 4

Back View Back View

Side View Side View

2. BOOTY MEASUREMENTS

Stand with your feet together and measure (in cm or inches) the widest point
around your booty.

DAY 1 WEEK 4

3. STRENGTH ASSEMENT

Click on the video link below and complete as many ‘Single leg Glute
Bridges’ as you can.

BOOTY TEST: https://youtu.be/XBHsTdsfB14

 LET’S CATCH UP ON DISCORD!

Share your thoughts, connect with others,

ask me questions!

Here is your private invite!

https://discord.gg/UftBU7EsEe
BOOTY
BOOST VOLUME 4
PROGRAM
HOME EDITION
 CONTENTS

WORKOUT OVERVIEW ................................................................................................ 3

PRIVATE VIDEO LIBRARY ............................................................................................. 4

4 WEEK SCHEDULE ...................................................................................................... 5

TRAINING RECOMMENDATIONS .............................................................................. 6

HOW TO PERFORM EACH EXERCISE CORRECTLY

FROG BEATS ................................................................................................................. 8

DOUBLE SUMO SQUAT ............................................................................................... 9

BANDED FIRE HYDRANT ............................................................................................10

WIDE GLUTE BRIDGE ..................................................................................................11

FROG BRIDGE .............................................................................................................. 12

DONKEY KICKBACK ....................................................................................................13

SIDE LUNGE ................................................................................................................. 14

GLUTE BRIDGE + ABD ................................................................................................ 15

TRIPLE SIDE-LYING ABD ............................................................................................. 16

SEATED ABD ................................................................................................................ 17

STRAIGHT LEG FIRE HYDRANT ................................................................................. 18

SL GLUTE BRIDGE + KICK .......................................................................................... 19

CRAB WALK ................................................................................................................. 20

WET PANTS WALK ...................................................................................................... 21

45° REAR STEP ............................................................................................................ 22

YOUR PROGRESS ....................................................................................................... 23

DISCORD ..................................................................................................................... 25
WORKOUT OVERVIEW
 PRIVATE VIDEO LIBRARY

BOOTY STRENGTH TEST

https://youtu.be/XBHsTdsfB14

MUSIC VERSION
WORKOUT A & B: https://youtu.be/kBk1tQGyX2Q

NON-MUSIC VERSION
WORKOUT A & B: https://youtu.be/qo0sRoGLiMA

ACCESS TO WORKOUT VIDEOS

• If you HAVE provided your ‘Gmail’ email address at the checkout,

please allow 24hrs after placing your order to get an access to the
Private Video Library. Please sign-in with this Gmail account on
Youtube, click on the workout link above and enjoy your training!

• If you HAVEN’T provided your ‘Gmail’ email address at the

checkout, please send it to [email protected].
If you don’t have any current ‘Gmail’ email address, you will have to
create an account in order to access the workout videos. We will
give you an access within 24hrs
 4 WEEK SCHEDULE

First, complete your Booty Strength Test

Then, 3 days later, start with Workout ‘A’ and follow

the 4 week schedule provided

Once you’ve finished the last workout of week 4,

reward yourself with a 5 day break :)

Then, repeat the cycle for the next Volume

 TRAINING RECOMMENDATIONS

• Complete a 5-10 minute cardiovascular warm-up prior to starting your

workout session

• Roll out and/or stretch your front hip muscles, hamstring muscles, and of
course your booty muscles!

• Perform each exercise at your own pace; a pace that feels most
comfortable for you (whether that be faster or slower than Ivana)

• Eat a protein-rich meal after each workout

• Practice each exercise while reading through the ‘Common Mistakes’ to

better understand how to perform each exercise correctly

• Try to stay active on your rest days, e.g. walk/run, upper body/core training,
yoga/stretching, etc.

e e l li ke q u it tin g ,
“When you f
think a b o ut w h y y o u
started”
 HOW TO PERFORM
EACH EXERCISE CORRECTLY

Common Mistakes & Strategies

to Overcome Them
 FROG BEATS

Start: Lie on your stomach with your feet slightly outside shoulder width. Rest your forehead on
your hands, or directly on the floor

Movement: Squeeze your booty to lift your feet up off the floor. Hold at the top and tap your feet
together (1x)

Mistake #1
Lifting your head up off the floor (and therefore arching your lower back, which works out your
back muscles rather than your booty)
Strategy: Keep your forehead on your hands, or directly on the floor. Focus on just squeezing
your booty rather than lifting your feet

Mistake #2
Legs drop as you tap your feet together
Strategy: Don’t stop squeezing!

Mistake #3
Tapping your feet too quickly
Strategy: Tap in a slow, controlled manner
 DOUBLE SUMO SQUAT

Setup: Hold a weight with two hands with your

arms outstretched in front

Start: Position your feet outside shoulder width

with your toes pointed out

Movement: Push your hips back and bend your

knees to lower yourself down. Pulse at the bottom
(2x). Push through your heels and squeeze your
booty to stand back up

Mistake #1
Rounding your upper back (because of the weight of the dumbbell)
Strategy: Keep your chest up and lightly squeeze your shoulder blades together

Mistake #2
Bending your knees too much (which, 1. Puts too much pressure on your knees (“Ouch”), and 2.
Works out your thigh muscles (rather than your booty))
Strategy: Push your hips back by pretending you’re sitting on a chair (it’s ok to lean forward as
long as your back is straight)

Mistake #3
Knees collapse inwards
Strategy: Keep your knees over your feet (push those knees out!)

Mistake #4
Not pulsing properly
Strategy: Perform a ‘half rep’ to pulse correctly
 BANDED FH

Setup: Place a medium band just above

your knees

Start: Get into a 4-point kneeling position

(hands under shoulders & knees under
hips)

Movement: Lift your leg out to the side

and up towards the ceiling (without
changing the angle of your knee)

NOTE
If the band doesn’t stay still (i.e. it slides up your thighs), perform a ‘1s hold half rep’ instead (the
1s hold will make the exercise just as difficult as doing a normal full rep)

Mistake #1
Dropping/Hanging your head
Strategy: Keep your neck in line with your spine

Mistake #2
Shifting your hips to the side
Strategy: Keep your knees directly under your hips so that your non-lifting leg (thigh) is in a
straight line (it’s ok to feel your side abs (obliques) working)

Mistake #3
Incorrectly lifting your leg so that your knee lifts higher than your ankle (and therefore working
out your front hip muscles rather than your side booty)
Strategy: Lift your leg so that your knee and ankle are at the same height

Mistake #4
Rotating your torso to help lift your leg
Strategy: Make sure your stomach stays facing the floor (do not move or rotate your torso)

Mistake #5
Not lifting high enough (aka ‘partial reps’)
Strategy: Lift your leg high enough so that your knee gets as close to hip height as possible and
your foot points towards the opposite wall
 WIDE GLUTE BRIDGE

Setup: Put some padding (e.g. a folded towel) on your lap and place a weight on top

Start: Lie on your back with your feet flat on the floor. Position your feet outside hip width with
your toes slightly pointed out. Your feet should be placed close enough so that your fingers are
just out of reach of your heels

Movement: Push through your heels to raise your hips. Your hips should be raised high enough
so that your body (knees, hips & shoulders) is in a straight line

Mistake #1
Arching your lower back (and therefore working out your back muscles rather than your booty)
Strategy: Tuck your pelvis under so that your low back is (or almost) in contact with the floor.
Maintain this pelvis position throughout the exercise

Mistake #2
Pushing through the front half of your feet to raise your hips
Strategy: Push through the back half (heels) of your feet

Mistake #3
Knees collapse inwards
Strategy: Make sure your knees stay outside hip width

Mistake #4
Not lifting high enough (aka ‘partial reps’)
Strategy: Raise your hips high enough so that your body (knees, hips & shoulders) is in a straight
line. If you’re unable to lift this high, you may need to stretch your front hip muscles, or lower the
weight you’re using
 FROG BRIDGE

Setup: Put some padding (e.g. a folded towel) on your lap and place a weight on top

Start: Lie on your back with the bottom of your feet together and your knees outside shoulder
width. Place your feet close enough so that your fingers are just out of reach of your heels

Movement: Push through your feet to raise your hips. Your hips should be raised high enough so
that your body (knees, hips & shoulders) is in a straight line

Mistake #1
Having your knees too close together
Strategy: Spread your legs wide enough so that your knees are outside shoulder width. If you’re
unable to spread this far, you may need to stretch your inner thigh muscles

Mistake #2
Placing your feet too far forward (and therefore working out your inner thigh and hamstring
muscles rather than your booty)
Strategy: Place your feet close enough so that your fingers are just out of reach of your heels

Mistake #3
Arching your lower back (and therefore working out your back muscles rather than your booty)
Strategy: Tuck your pelvis under so that your low back is (or almost) in contact with the floor.
Maintain this pelvis position throughout the exercise

Mistake #4
Not lifting high enough (aka ‘partial reps’)
Strategy: Raise your hips high enough so that your body (knees, hips & shoulders) is in a straight
line. If you’re unable to lift this high, you may need to stretch your front hip and inner thigh
muscles, or lower the weight you’re using
 DONKEY KICKBACK

Setup (optional): Put on an ankle weight

Start: Get into a 4-point kneeling position (hands under shoulders & knees under hips)

Movement: Kick your leg back and up towards the ceiling (without changing the angle of your
knee)

Mistake #1
Dropping/Hanging your head
Strategy: Keep your neck in line with your spine

Mistake #2
Shifting your hips to the side
Strategy: Keep your knees directly under your hips so that your non-kicking leg (thigh) is in a
straight line (it’s ok to feel your side abs (obliques) working)

Mistake #3
Arching your lower back (and therefore working out your back muscles rather than your booty)
Strategy: Lightly squeeze your core muscles (and of course your booty!)

Mistake #4
Bending or straightening your leg too much (and therefore working out your hamstring muscles
rather than your booty)
Strategy: Keep your knee bent to 90°. You can perform the exercise side-on to a mirror to see the
angle of your knee
 SIDE LUNGE Setup: Either, 1. Hold a weight with two hands
close to your chest, or 2. Hold a weight with two
hands with your arms outstretched in front

Start: Position your feet well outside shoulder

width (so that you feel a light stretch in your
groin) with your toes pointed out

Movement: Push your hips back and bend one

knee to lower. At the same time, shift your
weight to the side (while keeping your other leg
straight) and lean slightly forward (though keep
your back straight). Push through your heel to
return to center

NOTES
#1: I recommend using no weight when doing
this exercise for the first time

#2: If you experience groin discomfort, you may

need to stretch your inner thigh muscles

Mistake #1: Not positioning your feet wide enough

Strategy: Position your feet wide enough so that you feel a light stretch in your groin when
centered and a moderate stretch when lowered

Mistake #2: Rounding your upper back (because of the weight of the dumbbell)
Strategy: Keep your chest up and lightly squeeze your shoulder blades together

Mistake #3: Bending your opposite (straight) leg as you lower

Strategy: Either, 1. Widen your stance, and/or 2. Shift your weight to the side, and/or 3. Stretch
your inner thigh muscles

Mistake #4: Knee moves ahead of toes

Strategy: Push your hips back and lean slightly forward (though keep your back straight)

Mistake #5: Knee collapses inwards

Strategy: Make sure your knee is over your foot at the bottom of the lunge (push that knee out!)

Mistake #6: Pushing through the front half of your foot to return to center
Strategy: Push through the back half (heel) of your foot
 GLUTE BRIDGE + ABD

Setup: Place a heavy band just above your

knees. Put some padding (e.g. a folded
towel) on your lap and place a weight on top

Start: Lie on your back with your feet flat on

the floor. Position your feet at hip width with
your toes slightly pointed out. Your feet
should be placed close enough so that your
fingers are just out of reach of your heels

Movement: Push through your heels to raise your hips. Your hips should be raised high enough
so that your body (knees, hips & shoulders) is in a straight line. Hold at the top and pulse your
knees out & in

Mistake #1
Arching your lower back (and therefore working out your back muscles rather than your booty)
Strategy: Tuck your pelvis under so that your low back is (or almost) in contact with the floor.
Maintain this pelvis position throughout the exercise

Mistake #2
Pushing through the front half of your feet to raise your hips
Strategy: Push through the back half (heels) of your feet

Mistake #3
Knees collapse inwards
Strategy: Make sure your knees stay at, or outside hip width (a great tip is to always keep tension
on the band)

Mistake #4
Not lifting high enough (aka ‘partial reps’)
Strategy: Raise your hips high enough so that your body (knees, hips & shoulders) is in a straight
line. If you’re unable to lift this high, you may need to stretch your front hip muscles, or lower the
weight you’re using

Mistake #5
Pulsing your knees too quickly
Strategy: Pulse in a controlled manner so that your knees don’t spring in
 TRIPLE SIDE-LYING ABD

Setup: Place a medium band just

above your knees

Start: Lie on your side with your bottom

leg bent to 90° and your top leg
straight (your hips and knees should be
on top of each other)

Movement: Raise your top leg as high

as you feel comfortable. Pulse at the top
(3x)

NOTE
You can perform the exercise from a ‘normal’ or ‘super’ side-lying position, whichever feels more
comfortable for you. Normal means you're supporting your head with your hand and super
means you’re resting your head on your (outstretched) arm

Mistake #1
Tilting your hips back
Strategy: Make sure your hip bones are on top of each other

Mistake #2
Raising your leg in front of your body
Strategy: Keep your leg in line with your torso so that you’re in a straight line from head-to-toe

Mistake #3
Rotating your foot so that your toes point up towards the ceiling (and therefore working out your
front hip muscles rather than your side booty)
Strategy: Keep your foot in a neutral position by pointing your toes towards the opposite wall

Mistake #4
Not pulsing properly
Strategy: Perform a ‘half rep’ to pulse correctly
 SEATED ABD

Setup: Find a chair (or a couch) that’s just below

knee height. Place a heavy band just above your
knees

Start: Sit on the edge of the chair with your feet

at hip width and toes pointing forward. Lean
slightly forward to better engage your side booty
(though keep your back straight)

Movement: Push your knees out and in. At the

same time, roll your feet outwards and inwards (to
increase your range of movement)

Mistake #1
Not using a suitable height chair
Strategy: Find a chair (or a couch) that’s just below knee height

Mistake #2
Performing the exercise with an upright torso (and therefore not engaging your side booty as
effectively as you should)
Strategy: Lean slightly forward (though keep your back straight)

Mistake #3
Performing only ‘partial reps’
Strategy: Complete a full rep by rolling your feet outwards so that the inside of your feet (as well
as your big toes) lifts up off the floor
 STRAIGHT LEG FH

Start: Get into a 4-point kneeling

position (hands under shoulders &
knees under hips) and straighten one
leg out to the side. Your foot should be
placed so that it’s slightly behind your
hips and your heel should not touch the
floor

Movement: Lift your leg straight up

towards the ceiling

NOTE
It’s ok to slightly shift your body (hands &
hips) to the side – to help counter balance
the weight of your working leg

Mistake #1
Dropping/Hanging your head
Strategy: Keep your neck in line with your spine

Mistake#2
Performing the exercise with your leg (foot) too far back behind your hips
Strategy: Make sure your foot stays slightly behind your hips; that is, slightly in front of, or in line
with, your opposite ankle

Mistake#3
Rotating your torso to help lift your leg
Strategy: Make sure your stomach stays facing the floor (do not move or rotate your torso)

Mistake#4
Bending your leg as you begin to fatigue
Strategy: Pause for a brief second (or two) in between each rep to delay the onset of fatigue
 SL GLUTE Start: Lie on your back with your feet
BRIDGE + KICK flat on the floor. Position your feet at hip
width with your toes pointing forward.
Your feet should be placed close
enough so that your fingers are just out
of reach of your heels. Straighten one
leg so that your thighs are in line

Movement: Push through your heel to

raise your hips. Your hips should be
raised high enough so that your body
(knee, hip & shoulder) is in a straight
line. Hold at the top and kick one leg
out & in

Mistake #1: Arching your lower back (and therefore working out your back muscles rather than
your booty)
Strategy: Tuck your pelvis under so that your low back is (or almost) in contact with the floor.
Maintain this pelvis position throughout the exercise

Mistake #2: Straightened leg drops below thigh level

Strategy: Lift your (straightened) leg high enough so that it’s at, or above, your other thigh’s level
(this will, 1. Better engage your booty, and 2. Help prevent your low back from arching)

Mistake #3: Pushing through the front half of your foot to raise your hips
Strategy: Push through the back half (heel) of your foot

Mistake #4: Pushing your arms into the floor to, 1. Help raise your hips, and/or 2. Help keep your
hips raised when kicking
Strategy: Rest your hands behind your head

Mistake #5: Not lifting high enough (aka ‘partial reps’)

Strategy: Raise your hips high enough so that your body (knee, hip & shoulder) is in a straight
line. If you’re unable to lift this high, you may need to stretch your front hip muscles

Mistake #6: Pushing through the front half of your (planted) foot when kicking
Strategy: Push through the back half (heel) of your foot

Mistake #7: Hips drop when kicking

Strategy: Hold your hips high enough so that your body (knee, hip & shoulder) is in a straight
line. If you’re unable to hold this high, you’re either not squeezing your booty, or you’re too weak

Mistake #8: Not kicking high enough

Strategy: Kick your leg high enough so that your (kicking) thigh is at, or above, your other thigh’s
level
 CRAB WALK

Setup: Place a heavy band just above your ankles

Start: Get into a ¼ squat position with your feet at

hip width and toes pointing forward

Movement: Take a half step sideways followed by a

half step inwards with your opposite leg. Change
direction every 3-5 steps

NOTE
If you find the exercise too hard, move the band up
to your mid-shin. If you still find it too hard, move
the band up so it’s just above your knees

Mistake #1: Performing the exercise with an upright torso (and therefore not engaging your side
booty as effectively as you should)
Strategy: Sit your hips back and lean slightly forward (though keep your back straight)

Mistake #2: Rotating your (leading) foot so that your toes point out (and therefore working out
your front hip muscles rather than your side booty)
Strategy: Keep your foot in a neutral position by pointing your toes forward

Mistake #3: Rocking your body from side-to-side (to make the exercise easier)
Strategy: Make sure your torso stays still (no leaning or rocking!)

Mistake #4: Knees collapse inwards

Strategy: Keep your knees over your feet

Mistake #5: Losing tension on the band when stepping inwards

Strategy: Only take a small step inwards so that the band stays tight

Mistake #6: Stepping inwards too quickly

Strategy: Complete the steps in a controlled manner so that your inner foot does not spring in
 WET PANTS WALK

Setup: Place a heavy band just above your ankles

Start: Get into a ¼ squat position with your feet at,

or outside shoulder width with toes pointing
forward

Movement: Take 6-8 steps forward followed by 6-8

steps backwards. Push out against the band as you
step to help keep the band tight

NOTE
If you find the exercise too hard, move the band up
to your mid-shin. If you still find it too hard, move
the band up so it’s just above your knees

Mistake #1
Performing the exercise with an upright torso (and therefore not engaging your side booty as
effectively as you should)
Strategy: Sit your hips back and lean slightly forward (though keep your back straight)

Mistake #2
Rotating your feet so that your toes point out or in
Strategy: Keep your feet in a neutral position by pointing your toes forward

Mistake #3
Twisting your hips as you step (to make the exercise easier)
Strategy: Make sure your hips stay facing forward (do not rotate your hips)

Mistake #4
Knees collapse inwards
Strategy: Keep your knees over your feet

Mistake #5
Performing the exercise with the band not tight enough
Strategy: Make sure your feet stay at, or outside shoulder width. Don’t forget to push out against
the band as you step to help keep the band tight
 45° REAR STEP

Setup: Place a heavy band just above your knees

Start: Get into a ¼ squat position with your feet at

hip width and toes pointing forward. Move one
foot back so that your big toe is in line with the
middle of your other foot. Lift your (back) heel up
off the floor so that you’re on your tiptoes

Movement: Take a diagonal (45°) step backwards

and lightly tap the floor with your toes

NOTES
#1: Your planted (non-stepping) foot is the side doing the work

#2: If you find the exercise too easy, get into a ½ squat position (rather than a ¼ squat)

#3: If you’re unable to maintain your balance, you can (lightly!) hold on to something for support.
Unlike a Lunge, the balance component of this exercise is important for engaging your booty

Mistake #1
Bearing your weight with the front half of your (planted) foot
Strategy: Sit your hips back so that you’re bearing your weight with the back half (heel) of your
foot (it’s ok to lean forward as long as your back is straight)

Mistake #2
Not taking a diagonal step backwards
Strategy: Step back at an angle of 45° to best engage your booty
 YOUR PROGRESS

It’s important to monitor our progress because we don’t often

notice our changes. Below are 3 ways to remind us of where we
were at the start and where we are now. Let’s picture it, measure it
and write it down!

1. BEFORE AND AFTER PHOTOS

DAY 1 WEEK 4

Back View Back View

Side View Side View

2. BOOTY MEASUREMENTS

Stand with your feet together and measure (in cm or inches) the widest point
around your booty.

DAY 1 WEEK 4

3. STRENGTH ASSEMENT

Click on the video link below and complete as many ‘Single leg Glute
Bridges’ as you can.

BOOTY TEST: https://youtu.be/XBHsTdsfB14

 LET’S CATCH UP ON DISCORD!

Share your thoughts, connect with others,

ask me questions!

Here is your private invite!

https://discord.gg/UftBU7EsEe