Leg & Booty Building in the Gym
ButterflyFit with Viv
General Fitness, Strength & Conditioning, Custom Programming, Women's Training, BodybuildingLeg and booty building supplemental program.
Prep
A
Warm-up Circuit
-World's Greatest Stretch (Alternating) 1 x 5 (per side): https://youtu.be/-CiWQ2IvY34 -Thoracic Rotations 45 sec: https://youtu.be/AzCghjjWt5k - Glute Bridges 45 sec: https://youtu.be/OUgsJ8-Vi0E - Banded Pull-Aparts for 45 sec: https://youtu.be/kZDAZFxA3-c - 4-Step Shoulder Warm-up 1 set/10 reps in each position: https://youtu.be/_pjMki88Qd8 - Push-ups 1 x 5 - Air Squats 1 x 5
B
Heel Elevated Goblet Squat
2 x 20
C
Back Squat
12, 10, 8, 6, 6, 6
D
Barbell Reverse Lunge
3 x 10
E
Banded Step-Ups
3 x 15
F
Leg Press
3 x 20
G
Seated Abductions
3 x 15
Recovery
H
Cool Down Circuit
Do one round of these stretches for about 30 seconds each. Deep Squat~ make sure your feet are planted and heels flat on ground (not raised). Sit comfortably in the squat and make small movements left to right to open those hips a bit. Butterfly Stretch Lunges Stretch Chest and Shoulder Stretch~ If this hurts your shoulders, don't rotate your arms back and forth just open your arms up and slightly to the rear to stretch your chest. Do smaller arm rotations to stretch your shoulders. Limit the size of the movement. Downward Dog to High Cobra~ Let's stretch out that spine and the abs.
Prep
A
Warm-up Circuit
-World's Greatest Stretch (Alternating) 1 x 5 (per side): https://youtu.be/-CiWQ2IvY34 -Thoracic Rotations 45 sec: https://youtu.be/AzCghjjWt5k - Glute Bridges 45 sec: https://youtu.be/OUgsJ8-Vi0E - Banded Pull-Aparts for 45 sec: https://youtu.be/kZDAZFxA3-c - 4-Step Shoulder Warm-up 1 set/10 reps in each position: https://youtu.be/_pjMki88Qd8 - Push-ups 1 x 5 - Air Squats 1 x 5
B
Kb Deadlift
2 x 20
C
Barbell Hip Thrust
12, 10, 8, 6, 6, 6
D
B-Stance Single-Leg RDL
3 x 15
E
Seated Hamstring Curl
3 x 20
F
KB Swing
3 x 20
G
Physioball Leg Curl
3 x 20
Conditioning
H
Cool Down Circuit
Do one round of these stretches for about 30 seconds each. Deep Squat~ make sure your feet are planted and heels flat on ground (not raised). Sit comfortably in the squat and make small movements left to right to open those hips a bit. Butterfly Stretch Lunges Stretch Chest and Shoulder Stretch~ If this hurts your shoulders, don't rotate your arms back and forth just open your arms up and slightly to the rear to stretch your chest. Do smaller arm rotations to stretch your shoulders. Limit the size of the movement. Downward Dog to High Cobra~ Let's stretch out that spine and the abs.
Prep
A
Warm-up Circuit
-World's Greatest Stretch (Alternating) 1 x 5 (per side): https://youtu.be/-CiWQ2IvY34 -Thoracic Rotations 45 sec: https://youtu.be/AzCghjjWt5k - Glute Bridges 45 sec: https://youtu.be/OUgsJ8-Vi0E - Banded Pull-Aparts for 45 sec: https://youtu.be/kZDAZFxA3-c - 4-Step Shoulder Warm-up 1 set/10 reps in each position: https://youtu.be/_pjMki88Qd8 - Push-ups 1 x 5 - Air Squats 1 x 5
B
Hyperextension
2 x 20
C
Sumo Deadlift
12, 10, 8, 6, 6, 6
D
Heel-Elevated Front Squat
3 x 12
E
Bulgarian Split Squat
3 x 10
F
Cable/Rope Pull-Throughs
3 x 15
G
Single Leg Glute Bridge
3 x 15
Conditioning
H
Cool Down Circuit
Do one round of these stretches for about 30 seconds each. Deep Squat~ make sure your feet are planted and heels flat on ground (not raised). Sit comfortably in the squat and make small movements left to right to open those hips a bit. Butterfly Stretch Lunges Stretch Chest and Shoulder Stretch~ If this hurts your shoulders, don't rotate your arms back and forth just open your arms up and slightly to the rear to stretch your chest. Do smaller arm rotations to stretch your shoulders. Limit the size of the movement. Downward Dog to High Cobra~ Let's stretch out that spine and the abs.
Viviana Morales Kolb
I'm dedicated to serving you, making you stronger and harder to kill. Follow me on this fitness journey and let's get some training session and transform you into that badass butterfly you always wanted to be. NETA Certified Personal Trainer; NASM Corrective Exercise Specialist; FITOPS Certified Veteran Fitness Operator; TSAC-F; Mom X 3; US ARMY VETERAN
Join me on this four week challenge and see if you can take your lower body to the next level.
Get Leg & Booty Building in the Gym
