Booty Builder: Single Leg Glute Bridge Foot Elevated

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.
xoxo
t

 

 

Glute Builder: Single leg press


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.

Good luck in your training!!

t

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!

 

 

 

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

Booty Blaster : Smith Machine Burn out

I’m 4 weeks from my show. I spend a lot of time fine tuning my glutes. Hopefully, once I get leaner I can see the work I put in last winter. On a cut, you aren’t building.. sorry.. but we have to push hard to maintain the muscle we have.

I work my glutes/lower 3 days a week. This one is a huge burn. I finished my leg workout with this today.

Key points.

1.The smith machine is weighted as  heavy as I could handle for this.
2. I’m pressing through the heel in the standing leg.
3. Hips are pushing to the back wall.

I can feel my glute as I pulse. It’s on fire.

Moving my other foot to different spots gives variations to where I feel the work.
When my foot goes back, I feel my quad in the standing leg more.
Try it.

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

Prep Updates 15 weeks

halloween
I’m 15 weeks from my show!  UFE new federation for me but I’m excited to do this one!
I’ve been slowly ramping up with a longer, slower cut.  I know I will bring my best package to the stage!

In January 2015, I started  working with my coach, Lisa Nobels from Perfect Posing by Lisa.
I’ve spent a lot more time on posing this year and I’m feeling really good.
posing
Workouts
blog1
Workouts are amped up. Typically, competitors might use the step mill and treadmill daily for cardio. This season, I was interested in seeing how my physique progressed by using other forms of metabolic work.
At 15 weeks, I have
1 plyo, agility day,
1 30 min kick boxing session,
1 cross training style workout and
1 track day.
Whew.. that’s a lot!  Plus I’m still lifting and doing pilates.

I’m walking the line of worry though. Too much cardio makes me squishy and I need to keep the muscle I have!
Treading lightly here. I’m hoping that keeping my food on point will help me cut without doing 2 a days.
box
Milestones:
I have PR’d on my Box jumps. I’m notw doing the 20 inch box . I hit 22 inches on the Reebok step but I was more terrified of that actual plyo box. This was the first time I was able to do it. My confidence is up and I can really feel it so much differently in my glutes!  I can do about 60 box jumps a session now. Feeling strong.

I also completed 125 straight arm burpees and also 100 pushup burpees. That’s  not accumulative. I can do those in 1 workout. Once I got past the 125 straight arm burpees, I wanted to back up and practice the pushup ones. So that took another week. Those are hard. I need to tighten those up.
Those is a huge milestone for me. I really want to be strong. I’ll continue to push.

What are you working on now?

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!

The one arm move you should be doing

I train competitors, brides and women who are particular about not having dangling batwing.
It doesn’t matter if you are 20 and your arms jingle jangle, that looks old!
You need to work that area!

I do not know who coined the phrase batwing but it’s pretty derogatory since no man arm is ever
referred to in that manner.

My clients know they have to do this move. We want those wedding  dresses /tank /bikini’s to lie flat and
this one hits this area hard! That overhang from a strapless dress.. we need to get busy and pretty up that back!

So Yes!! While this one is a fantastic back move,  I have found that it really
hits the arms in places that my ‘normal’ tricep work might not.  You can feel it!!

Remember…
Keep your arms straight as you bring the bar down. Try not  let the tension up so you are working
with your arms tight.

2x a week! 3×10 reps as a finisher!