Level Up with these Build-a-Booty Workouts
Ready to build and shape your booty with our 6 week Build-a-Booty Program?
The Glute Guru, Aden, has teamed up with Coach Rachel Dillon and Booty Coach Hannah Pearson, to create the ultimate 6-week guides to growing your glutes. With their combined expertise, guidance, and support, you'll experience a series of workouts designed to target your glutes from every angle.
Over the 6 weeks, you will enjoy a combination of glute-focused workouts to build, shape, and strengthen your glutes, isolated exercises to sculpt and shape your glutes, upper-body-focused workouts to strengthen and define your upper body, and core work designed to improve posture and stability.
Prepare to experience a variety of advanced training methods, technical cues, and exercise variations designed to help achieve the best results possible, along with the option to select from 3, 4, or 5 training days per week.
Both Levels of this Program include both home and gym workout options, as well as exercise swaps, progression, and regression exercises, and minimal-equipment alternatives in the Move With Us App.
What workouts can you expect?
To give you a taste of what Build-a-Booty has in store, here’s a workout from each Level for you to try. Let’s get to work!
LEVEL 1 | Lower Body Weighted
Duration: 45-70 minsWorkout Focus: Glutes & Quads
Warm Up:
A1: LOCK CLAMS E/L
A2: BANDED LYING ABDUCTIONS
A3: BANDED LATERAL WALKS
Complete 2 rounds. 60 seconds rest after each round.
B1: BARBELL HIP THRUSTS15 reps, 2 sets.
(Choose a lightweight to perform your warm-up set.)
Glute Size & Strength:
Ensure to take adequate rest (2-3 minutes) between each set of every exercise for optimal recovery between sets.
A1-A4: Uses a Pyramid Set. Gradually increase weight from sets 1-3 and then lighter on the last set for a high rep burner.
A1: 15 x BARBELL HIP THRUSTSA2: 10 x BARBELL HIP THRUSTS
A3: 5 x BARBELL HIP THRUSTS
A4: 20 x BARBELL HIP THRUSTS
Complete 1 set.
B1: DUMBBELL ELEVATED BULGARIAN SPLIT SQUATS E/L8-12 reps, 2 sets.
C1: DUMBBELL ELEVATED BULGARIAN SPLIT SQUATS E/L15-20 reps, 1 set.
D1: WEIGHTED BACK EXTENSIONS8-12 reps, 2 sets.
E1: BANDED BACK EXTENSIONS (GLUTE-FOCUSED)15-20 reps, 2 sets.
Sculpt & Shape Finisher:
In addition to the main lifts, you will shape and sculpt your glutes in this part with a variety of unique exercise variations designed to target the upper glutes and build a round, full booty.
Ensure to take adequate rest (1-2 minutes) between each set of every exercise for optimal recovery between sets.
A1: DUMBBELL INCLINE SQUATS (HEELS ELEVATED)12-15 reps, 3 sets.
B1: CABLE KICKBACKS CROSS DOWN E/L8-12 reps, 2 sets.
C1: CABLE KICKBACKS ANGLED E/L10-15 reps, 2 sets.
LEVEL 2 | Lower Body Weighted
Duration: 45-70 minsWorkout Focus: Glutes, Hamstrings & Quads
Warm Up:
A1: LOW SUMO SWAY SQUATSA2: STEP UPS
A3: COPENHAGEN HOLDS E/S
45 seconds on, 10 seconds transition time to move between exercises.Complete 2 rounds. 30 seconds rest after each round.
B1: CABLE STANDING ABDUCTIONS E/S12-15 reps, 2 sets.
(Choose a lightweight to perform your warm-up set.)
Glute Sculpt & Strength:
Ensure to take adequate rest between each set of every exercise for optimal recovery between sets.
A1 & B1: If you can get 2 or more sets at 15 reps increase the weight for the final set.
A1: CABLE STANDING ABDUCTIONS E/S12-15 reps, 3 sets.
B1: BARBELL HIP THRUSTS12-15 reps, 3 sets.
C1: LEG PRESS10-15 reps, 2 sets.
D1: LANDMINE ROMANIAN DEADLIFTS B-STANCE E/L10-15 reps, 1 set.
E1: BANDED GLUTE BRIDGESAMRAP, 1 set.
Get ready to take your booty-building journey to the next level! 🍑
Our Build-a-Booty Program is available to join with weekly intakes commencing every Monday. For our Platinum Members, Build-a-Booty can be accessed in your MWU App via the Program Switcher. And as this is a Program, it is available any time throughout the year! 📲
