BIG BAD BOOTIES

Christy Senay

Bodybuilding, Powerlifting, Functional Training

Coach

CHRISTY SENAY

How do you grow big j00cy legs?! BY LIFTING HEAVY WEIGHT! BIG BAD BOOTIES is comprised of 2 distinct lower body days that focus in on the front (quads) and of course the back (glutes and hams) to complete a strong and well rounded lower body program.

Day 1: QWERK Day This is a quad focused lower body day that revolves around barbell back squats! All variations of accessories are chosen to emphasize the use of the quads to make sure you are getting the most out of your workout.

Day 2: B00ty Day This is why you are here right?! TIme to BUILD the gluteal region by targeting all three muscles that make up what we know as the booty.

This is a 2 day program that can be combined with your own upper body programming!

I suggest you work deadlifts on your own upper/back day while running this program. But you can also sub the b00ty day hip thrusts w/ deadlifts if necessary (w/ your own strength progression)

A lot of questions answered in FAQ below!

$25

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Activation Warm-Ups

Make sure you are activating the right muscles in order to grow and reduce chance of injury.

Well rounded accessories

All accessories are chosen to make sure you move outside one plane of motion and hit every muscle group in the legs,

NO GIMMICKS!

This isn't a million fire hydrants or thigh master squeezes... with hard work and pushing the weight- you will achieve results!

Features

Programming 2 days per week

1 quad focused day and 1 b00ty day.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Track your workouts and view exercise demos easier than ever!

Equipment

Required

Barbell // Weights // DBs // Kbs // Bands // Bench

Recommended

Leg Extension // Hack Squat // Back extension

Sample Week

Week 1 of 6-week program

Sunday

QWERK Day

Prep

Qwerk Squat Warm Up

1x60s Rolling Plank 1x10 Banded glute bridges (10s hold on top of each rep) 1x10 BW slow Bulgarian split squats 1x20 Goblet Squats w/ band around knees

Spanish Squats

3 x 20

Back Squat˙

8, 8, 8, MAX @ 60, 60, 60, 55 %

Box Front Squat

3 x 10

Banded KB Goblet Squat˙

3 x 15

Unilateral Leg Press

12, 12, 12, 12, MAX

Reverse Lunges while Holding Rack w/ Front Foot Elevated

3 x 8

Monday

BIG BAD BOOTY Day

Prep

THE ULTIMATE BIG BOOTY WARM-UP

THE ULTIMATE BIG BAD BOOTY WARM-UP!!!!! - 10 Banded Hip Bridges w/ 10s hold right into 10 reps of normal tempo hip bridges! - 10 Side Plank Clam Shells w/ band - Banded Goodmorning - 60s monster walks right into 20 banded air squats

Hip Abduction Machine

3 x 20

Barbell Hip Thrusts

5 x 10

Hip Banded Sumo RDL

3 x 10

DB Deficit Curtsy Lunges

12, 10, 8, 6

Rear foot elevated single leg RDL

3 x 12

Glute Focused Back Extension˙

3 x 15

Kettlebell swing with band

3 x 20

Coach

More from Christy Senay

CHRISTY SENAY

Head coach and owner of a BBB.

BYE BYE IG WORKOUTS

Hell to you BIG BAD BOOTY! These movements are how I have grown my lower body AND gotten stronger! Nothing to lose and just a BBB to gain!

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FAQs

Can I combine this program with another program?

Yes! This is only a 2 day specialty program, so you are responsible for your upper body training.

How should I space the days apart?

Spacing 1-2 days between each lower body day is best for recovery. You can change where you place the workouts in your training calendar in TH.

Can I rerun this program?

Yes, after purchasing you will have access to the program for a full year.

Is this program only for advanced lifters?

NO! As long as you push YOUR limits you will succeed! But you should know the basics of the squat and the hinge! We don't want no hurt booties!

Will this program improve my total?

This program is great for offseason lifters trying to build muscle and improve glute power! Keep in mind, this is a hypertrophy cycle focused mostly around squat and hip thrust. So you will need to add in your own deadlift and bench!

Can I do this program at home?

If you have a minimally equipped home gym (bench, rack, barbell, weights, DBs...) you should be able to work around the few machines added in the program. I have included substation recommendations within the program for things like leg press, leg extension, and hip abduction machine.

The Proof