FIRE! I BRING YOU FIRE workout

barber-1
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
Rest

Finishers are 
Cable hip extension 100/100
45 degree hypers with weight 3×12

Music for this one is

No slacking…

Grow Booty: The secret to getting glutes

booty
50525292_2419958011350881_4776203460800413696_n (1)
2019 update.

Do you want to get a lifted, round, peachy booty that salutes?  Are you working hard in the gym but you seem stuck? Do you feel like your results are NOT coming fast enough?
It’s important to know is that building glutes takes time and you must eat to get gains.
The process is not a  Pinterest 30 day squat challenge. It’s not a 6 week make over. It’s a long process with a lot of hard work. This is my growth from nearly 3 years.  Picture 1 is from my show in 2013. Picture two was 34 months later. Pic three is 3 years later. I’m 53 years old now. . I have worked hard for these gains. I ate a lot of good food and quite a bit of Captain Crunch Donut Cereal.  And if you didn’t know.. we are IIFYM so we eat what we want to grow that booty.

Don’t know what to eat to grow your booty? We got you!

insta
Instagram Lies
Do you need to ground yourself from Instagram? Are you feeling low because you don’t look like the Insta famous and their  dumb Shredz asses?  Do you feel like your changes should come over night?  Of course you do feel that way. I do too!  We have to stop and remember that we are natural body builders!  We have to eat the right amounts of macros for bulking/growing. Companies like Shredz are making lots of  money off photoshopped images. You must understand that glute implants, photoshop and other trickery are going to be used in marketing  because everyone is looking for a quick fix. Don’t fall for this!

Cutting grows nothing!
One thing to remember is:  You are NOT building muscle in a deficit. I compete every year which means I am cutting (active fat loss)   and losing some muscle for roughly 20 weeks of each year. If I were to build for a solid year, I might have gotten here sooner.  If you live in a deficit of calories so you can ‘stay shredded’ chances are you  aren’t really shredded plus you probably  haven’t been in the caloric surplus you need to build muscle.  EAT!

Training 
Since January 2016, I have put the hurt on my glutes and trained in a new fashion. I am moving out of the bikini category into Fitness Model in my federation UFE.  UFEshows.com.  I want more of the Oxygen Magazine look anyway.  I used bulking macros for myself and many of my clients at the end of 2015 as we prepared for this spring season of cutting.

Jax
jax1

Jax started on my team  late  in 2014 in a size xxs in VSPINK. She grew that booty and placed in the top 10 out of 55 girls in NPC . She took another year, ate and lifted and is about to rock NANBF. Look at those booty gains. Jax was eating over 400 carbs a day this winter.  Pasta is her favorite.  Jax is a busy mom of 2 little girls and works 40+ hours a week! She knew what she had to do and she did it!  She built what she wanted!
jax
Jax at UFE Worlds!

InstaFAKE
Oh, hey.. there was no waist training, detox tea, magic supplements, magic wraps, gels,  lotions.No Kardashians were involved here. This was just science. Bad ass science, lifting heavy shit and great food.   If you were looking for the secrets.. this was it.

More….
Meet Ashley

Lovely and so sweet, Ash joined my team in late 2015. These are  her  booty changes in just a few months.  She just took 2nd place in her  first NPC show.
ashley
Her judges comments said she was spot on in her conditioning and physique!  The last picture is just 10 days before her show. Ash was willing to eat to grow even when it was hard! She lifted like a rockstar and when we cut her down.. bliss!
Her food favorite was Oreos!

Coach Lauren
56739314_2558015460878468_8234193355794284544_n
These gains are straight up fierce!  Lauren eats all the food! She is slaying her shows! That peach is popping and not flat!!
57451044_2572602779419736_814049134708260864_n

Rowan
row
Rowan is an amazing athlete.She is truly gorgeous inside and out! She started with me in July of 2015 and the March 29 picture is just a few days before she hit the stage with OCB.  She was willing to eat and grow!   She loves pancakes!  Oh.. how did she do??

rowan
Three wins for Rowan!  Oh boy, did she eat a lot of food in those months before we cut hard. No bro food.. She ate what she wanted. She put the work in and it paid off. She is now taking a full year to build for her next  NPC show in 2017. This athlete is on a mission.

Coach Ashley!  
ashley1
Our Sleek Bikini Team mate Ashley put the work in. She ate food. No starving here.
This booty transformation was awesome!!  She nailed her  macros.

26993456_1571856959549405_6550797449090711639_n
3 years worth of gains here! Ashley eats so much food!29597674_1645146512220449_4498118771515443845_n
Pay attention to the hamstring changes and she made over her entire back chain!

Coach Madison: Gains
20181126074447983There is so much food that went into this transformation!!  I love her hammies too!

Angela took her overall wins and slayed her first show. This is 8 months transformation.
56157678_2546074842072530_7043676417602617344_n
You can do it
If you have a goal to build your glutes.. dig in and commit to the time and macros it takes to do it. You have to be patient.  You must stop comparing your results to  others. You must be willing to eat in a surplus to get gains and you might feel fluffy!  So what. Get some stretchy pants and rock them!  We get it. We are here to support you! Three cheers for strechy pants!

My blog has so many of my glute moves here but if you need help… I can help you!
If you are a competitor looking for a team home, check out SleekBikiniTeam!  We might be a good fit.

We also have lifestyle training and would love to help you!  You can work with these coaches! www.sleekbodyonline.com
I wish you success in your competition!
t

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!

 

 

 

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.

Boss workouts: Cruella


When you get your judges remarks back, they always seem to say
“More glute”.

I mean, really? Who doesn’t want a little more peachiness to their booty.

This move is called CRUELLA
The difference in the training technique is that using the box/bench allows for more range of motion
than your normal back leg lift.

How to:
Use a box, bench and stabilize yourself. I might do this at the gym holding on to the wall, or a piece of equipment.
Don’t over think it. You just need balance.

The standing leg goes in and out of a pistol squat. You are pressing into your heel as you bring the weighted leg to the floor and up high.  You will feel both legs ignite!

Don’t mindlessly do 50 reps and head to Starbucks.  Get in there.  Use tempo changes, ROM (range of motion) changes, intensity, and push hard.

Slowly squatting lower and lower on the standing leg is like a crime against puppies.  It burns so commit.

I know my video is long.  I made so many nuance changes in that 1:20 you’ll see how to get that done for amazing results.

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