Boss workouts:Booty builder

This workout is one of my favorites for competition training.
I do this on my big leg day.  I set the big leg press up with 4 plates. Yeah, I can lift a lot more than that but this one is a volume set so I keep it on the light side-you know.. like Luke Skywalker.

10 leg presses
+
10 pop squats
10 rounds

Of course, you can use your regressions and cut the sets down and lower the weight.
If you don’t have a leg press, you can rock the power cord version which will burn like
Hades. Just saying.

I wish you well in your competiton! Keep pushing!

 

 

 

Bikini Girl Abs

 

This is the advanced version of the reverse curl.
If you want to start your training with 2 dumbells, that’s great too.
I’m using a 45 pound Olympic bar. The goal is to balance the bar and keep it very still while you do your reverse curls. You can  use a lighter bar if you like.

The progressions are to add twists. Regression is bent knees.
Be sure you focus on bringing the spine down one vertebra at a time.

Spinal articulation is bringing each bone to the mat like you are laying down a strand of pearls.  Really draw the core in!

 

You can do it.

Boss workouts: Fat Shredding Plyo

Plyometrics: What kind of fresh hell is this!?

Plyo has great benefits. It’s good for your heart, it builds lean, sexy muscle.
I for sure use it for prep!
This series is pretty freaking tough.
Start with 30 seconds air squats then go right into 30 seconds jump squats. Follow that with 30 seconds of wide tuck jumps.
Tuck jumps are the hardest for me.
I also did a variation with a box jump instead of the tuck jumps. There is no other fire. You have to push.

So get to it and let’s see those glutes!

Boss Bootywork: Hip bridge burnout

These are body weight moves you can do often to keep working on your peachy booty.
They don’t look like much, but they really burn. Repeat with me.. “stay in your heels!”
See how I pull my toes up? 🙂

The secret weapon is marching with your feet up on the bosu or bench. You can also have
your back on the bosu and march too. The movement just burns like nothing else.

Any of these moves can be done with a band or HipCircle around your knees for super
glute activation.

Hey! I’m accepting applications for SleekBikniTeam for the 2016 season!
Check out my site and see if we are a good fit!
sbt

Bikini Competitior Secret Arm blaster

This move is one of my favorite burnouts! It uses my red versa loop (amazon.com from Power System).
If you cannot get into the knee plank version I show here, you can press your hips to the back wall so you are more table-top.
The pattern you use is up to you but keep the band tight at all times.  It’s sloppy to let it get loosey goosey in the middle. You will receive the benefit of the time>under tension style of training.

Many clients use these bands but miss on the great benefits because they let the band slack.
My brides and competitors love this one. You know what? If your arms are tight… you look young! No droop allowed!!

See how you do!! Good luck

xoxo

Booty blaster burnout

Here’s a little burn out for you. Remember, to make changes in the booty, we have to activate it and really squeeze. I know , we pulverize it with squats, and the like, but you can progress with a move like this. It’s intense. Remember to pull your core up and in unto itself!

Use just the glute!

Booty Blaster: Barbell side to side lunges

https://youtu.be/1AdVylnuYxg

Hey ho! It’s booty Wednesday!  This move is pretty badazz if you can handle that 45 pound barbell.
I like that side lunge to hit glutes, quads, inner thighs and  hip flexors!!

So in this video you can see variations.

You could go

1. “Right, center, Left, center.” Staying up tall in the center.
or
2. Continual motion skier version  (I love this one)
or
3. Drop it low and push way back with those skiers.

Always press into the heel because that’s what makes your peach pop.
Push waaay back. Did I say that!! GET IT

Boss Booty Blaster

It’s Friday and in my studio that means.. booty day.

This series will give you enough heat on the glutes to barbeque.
I use this series 2x per week after I’m done lifting. I do some glute work daily so this one
is pretty badazz!

The position on the bosu should be comfortable so you feel your hips open when you are draped over it.
Lean more forward and just squeeze. Don’t half ass squeeze. I mean squeeze like you have the winning
lottery check between your cheeks.

1. Froggies. Soles of feet together  8
2. Hamstring curls, press through heels  8
3. Heels up with bent knees 8
4. Same thing, but point your toes.  8
5. Straight legs, criss cross 8
6. Straight legs up down 8

We do several minutes of this. You will call 911 because you’re your glutes are on Fiah!

If don’t have a bosu, I also can use those big Dynamax balls .

Get it!