Aug 16, 2017
Wednesday Bootybuilding Week 2
by samanthanewman | Bootybuilding, Dance, Fitness, Flexibility, Geen categorie, Lifestyle, Mobility, Nutrition, Workouts | 0Comments
Hello hello my fit friends, back again and ready to burn it out on a Wednesday! This is week 2 now of Bootybuilding and I am already so happy to be hearing feedback from the first. I have also been getting messages from a few people that not all my videos seem to be available on mobile, not so convenient, I know. So I will be reposting a few of my past training videos on my Youtube and I’ve already reposted last Wednesdays Bootybuilding Workout as well for those that may have missed out on it due to technical difficulties, here it is.
Enough about that though, lets get back into things! So last week I was focusing on single leg strength, developing both sides of the body and becoming familiar with any imbalances. I know my body well enough now to have a good sense of my form, but its something Im continuously training and developing. I feel like it aligns me for more compound exercises and also when Im dancing. We all have our weaker or stronger side but its important to train both sides individually and together. Thats why this week I wanted to focus on more compound exercises and more traditional weight training exercises that are great for singling out those glute muscles. So let’s get started…
Starting time means activation time. Singling out and targeting the glute muscles before booty training is essential for me so for todays training we’re starting with some leg raises. Nice wide position, for my dancers a second position with pointed toes. Keeping that core activated, belly button to spine, and lengthening out from hip to toes, repeat 10 leg raises and hold for 10 seconds on the last. I added some ankle weights on my last 2 sets, if you have access to them, give it a try!
You’re already on your bench so with your upper back and shoulder blades on the bench, feet inline just outside of your hips and slightly rotated out, we’re gonna do some hip thrusts. Pushing into the ground with your heels and finding a nice table top position at the top of the squeeze, maintaining the squeeze on the way down. Repeat 10 times and hold for 10 seconds on the last, I also added a weighted plate on my last 2 sets. Now back to Exercise 1 to continue the activation circuit. Repeat each one 3 times and we’re ready for the next!
Kettle ball swings. This is an explosive exercise and when done correct, a new favourite for some probably. I find as a dancer it’s also really useful for the explosiveness of my jumps. Using the coordination and momentum of the swing, find that same thrusting motion from your hip thrusts as you swing the kettle ball up, and push into the ground with your heels as you extend. I used a 10kg kettle ball for 3 sets of 12.
It might feel a little odd getting this one set up in the gym, but either go for it or find 2 steppers you can use if you don’t want to be standing over every one haha, I use the elevation to allow for a deeper bend/plie especially since I am using added weight. So with legs rotated open, nice wide position, making sure your knees won’t be going over your toes, go into a deep plie/squat. As you extend, think about rotating out and up. Repeat for 3 sets of 12, and increase the weight of the plate each time.
I don’t do this one a lot in my routines but when I do I remember why I like it so much. Great for working on that hamstring to glue connection. I used a free standing barbell but you can also use one thats mounted on the squat machine already for an easier start. Support the bar over your trapeze and not on the neck. Hinge at the hips and with a slight bend in the knees and a straight back go into a table top position just above 90 degrees. Connect those glutes to hamstring as you come back up, pushing into the ground with your heels. Continue for 3 sets of 12…
Classic but killer, stiff legged deadlifts. Because of my hyper extension I keep a slight bend to protect my knees, so if thats something you also struggle with keep note of that. Feet just outside of shoulder width, slightly rotated open. Keep that core active and supported as you lift the barbell, shoulders open chest up, looking forwards. Find that same explosive thrust from the kettle ball swings ( #3 ) as you extend and going back down, the barbell should be going close to your shins underneath you not in front of you passed your toes. Continue with 3 sets of 12…
Final burn out! Jump squats till failure… and don’t be easy on yourself! No bands no weights, just body weight, mind to muscle connection and let your arms help you with the momentum. Complete 3 sets of 30 seconds, and challenge yourself to get more jumps in each set.
Hope you guys enjoy this weeks workout! Full video you can find here on my Youtube Channel, so check it out, subscribe, comment, you know the drill and questions and comments always welcome! Next week back again with another, but until then keep training hard and remember,
Love your body, Love the journey
S.Tags: Bootybuilding, ButtWorkouts, Dancers Workouts, Fitness, Fitness Blog, Glute Workouts, Gym Inspiration, Workouts