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.

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