I haven’t posted a good booty workout for a minute!!
I did this one today. It’s my second leg day and I focused on glute activation.
I did about 45 min of this plus the finishers. Good luck
Goal is 3-4 rounds with purpose. Glute activation and zero slacking!
Warm Up: be sweaty and ready .
Band side steps using hip circle 30 seconds
Barbell Glute bridges HEAVY slow with hip circle above knees. Keep glutes activated 10 reps
Banded Cable squats 2 counts down 1 count up 10 reps
Banded stiff leg cable deads 10
Bulgarian split squat with barbell 10 /10
Stationary lunges 10/10 with barbell
Barbell Squat pulses 10
Cable hip extension 100/100
45 degree hypers with weight 3×12
Oh man, it’s been a long time since I wrote a blog post. It’s been so crazy.
My mother in law says I have “luxury problems” being that I’m so busy with my business and what not. Ok.. maybe so here’s what going on.. the short version.
Photo shoot went really well.
Took 7 girls to NANBF Southern States Classic in Liberty and we came home with 5 trophies. Everyone looked great! We are back to work, heads down and grinding for next
season. UFE Rampage STL is April 22, 2017! We have 10 girls already training for this show! We also have some amazing athletes getting ready to compete in just a few weeks. Squeee!! I can’t wait to show you!!
Sick Last week, I was starting my own prep and got really sick. The lady at Brow Art in the mall used a communal eye liner on me and I ended up at the ER sick as a dog. GROSS. I was so sick I wished someone would kill me. I haven’t been this sick in so long. I missed my son’s graduation! This was a pretty bad week. I think missing his graduation was the worst day of my life. I’m so glad he understood. I’m so proud of him.
I’m finally feeling better. I am going to start my full on prep in the morning. I have 8 weeks until my 20 year wedding anniversary Trip in Vegas with the Mister. Here we are in Nashville at Miss Pole Dance America Championships!
Miss Pole Dance America!!
Prep: I’m ready. I have a game plan in place. I’m pretty freaking psyched that my girls are training with me this time. We are at a new gym and have added in some sled training. I can already tell my legs are better. I need to really bring it this year.
My prep is long. I’m taking it slow as usual but I’m going a bit of a different route this time. I will fill you in later about what I’m doing. Right now I’m just going to get a little leaner before Vegas then spend the last 12 weeks to finish it out. I will be 51 at this show, UFE Halloween Mayhem.
I’m not really feeling 100 percent but I’m heading in with the right mindset. My before pics are done already. I’m puffy from the meds, I haven’t trained for over a week so.. this should be interesting!
So that’s the short update: Here’s how my whole weekend looked. This is Roo. She trains with Lou Ferrigno. She eats totally Bro.
In the never ending quest for growing a booty.. let’s work with some heavy plates!
This is my booty werk series. My clients are very familiar with this set!
Goal here is to sit way back and get that pump!
Glute bridges of all kinds are badazz for creating round booties. All competitors and fitgirl followers are deeply skilled at thrusting for a peachy booty.
This version takes it up a notch.
We use this in my studio and do 50 per day each leg. No one likes them. Not even me. You are wishing you were somewhere else, that’s for sure. Ok ,so why do them? Because you get some extra activation by elevating that weight bearing leg. The med ball is unstable so that makes it even more challenging.
Things to remember.
1.Press through the heel.
2. Squeeze as you come up.
3. The ball should be pretty close to your glute but you can experiment to see where YOU feel it best.
4. Your hamstring is engaged hard here. Good to know!
Modifications: Put your foot on a bosu, or a couch cushion, coffee table. If you are at the gym, you can use a bench but the ball is crazzzy.
I hope you incorporate this into your training for a perfectly peachy booty.
I’m competing Halloween weekend this year. I am determined to get my legs hard and my glutes are always my trouble spot.
I was looking at my training pics from 2012 and I have been able to get some gains in that area but you know.. it’s a never ending pursuit. Let’s just say, I’m hitting them harder than ever . I actually want them to be hard this year because I’m no longer bikini.
I like unilateral leg work, every other week or so. I try to mix it up. The single leg press is one I can really feel . However, this sled is too heavy for me to get a full range of motion.
My legs are long so it’s already a struggle to get my knee close to my chest. Today, I was able to get my reps in by balancing the toes of my other leg on the sled. This allowed me to get a little assist at the bottom of the lift. It doesn’t look like I’m going very deep but on the push up, I’m feeling it like mad in my glute.
I did 90 minutes of legs today with focus on the glutes/hamies and 30 min of cardio.
So here was another version of single leg press if your machine would allow you to hit this angle. I have some interesting food angles on this one.
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
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.
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!
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.