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Stephen and Jane Thomas Stephen and Jane Thomas · Draycott, Derbyshire, United KingdomPT Max
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Booty-ful Butt

29 min · Glutes, Legs
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Squat Jacks / Side Sumo Walks

Squat Jacks / Side Sumo Walks

3sets
12reps
Superset A1 · 12 to the left, hold a heavy weight, squat to the side, pulse then step back repeat.

Muscle Groups
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings
    1. Stand with your feet in a wide stance, with your toes slightly pointed outwards – like a sumo wrestler. Hold your hands together in front of your chest.
    2. Keeping your back straight, lower your body towards the ground by bending your knees.
    3. Bring your left leg in one step so that it lands next to your right leg.
    4. Take one step with your right leg away from your left leg so that you are now back to the starting position.
    5. Repeat the complete movement in reverse to complete one rep.

 

 

 

 

Squat Jacks / Side Sumo Walks

Squat Jacks / Side Sumo Walks

3sets
12reps
Superset A2 · 12 to the right, hold a heavy weight, squat to the side, pulse then step back repeat.

Muscle Groups
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings
    1. Stand with your feet in a wide stance, with your toes slightly pointed outwards – like a sumo wrestler. Hold your hands together in front of your chest.
    2. Keeping your back straight, lower your body towards the ground by bending your knees.
    3. Bring your left leg in one step so that it lands next to your right leg.
    4. Take one step with your right leg away from your left leg so that you are now back to the starting position.
    5. Repeat the complete movement in reverse to complete one rep.

 

 

 

 

Samson Stretch / Lunge Stretch

Samson Stretch / Lunge Stretch

3sets
24reps
30sec rest
12 reps each leg. No rest until this is finished. then start again on the next set.

Muscle Groups
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Biceps, Calves, Shoulders
  1. Begin by standing tall with a tight core and looking straight ahead. Keep your chest up as you step forward with your right foot into a lunge position.
  2. Lower the left knee to the ground. Extend the right knee forward.
  3. Clasp your hands together and push them straight overhead. You’ll primarily feel the stretch in your hamstrings and hip flexors. Hold for 20 to 30 seconds then switch sides.

Stiff Legged Barbell Deadlifts

Stiff Legged Barbell Deadlifts

3sets
10reps
Superset B1 · Use dumbbells if you don't have a bar. Use the heaviest Dumbbells you can. No rest yet.

Muscle Groups
Primary muscle group(s):
Hamstrings
Secondary:
Abs, Glutes & Hip Flexors, Lower Back
  1. Place a barbell on the floor and stand facing it with your feet shoulder width apart, toes pointing forward and your knees slightly bent. This is the start position.
  2. As you exhale, bend at the waist keeping your back straight and knees slightly bent until you feel tension in your hamstrings.
  3. Grasp the barbell with an overhand grip. Your arms should be fully extended with your hands spaced shoulder width apart.
  4. Lift the barbell by extending your hips and waist in a smooth action until you have returned to the upright position, inhaling as you do so.
  5. Pause for a count of 1-2.
  6. Return the barbell to the floor or just above it by repeating step two.
  7. Repeat.

 This exercise should be avoided by those who suffer from lower back problems. To avoid injury, keep your back and torso straight at all times throughout this movement. This exercise can be performed using dumbbells or a straight bar attached to the low pulley of a cable station.

Single Straight Leg Dumbbell Deadlift

Single Straight Leg Dumbbell Deadlift

3sets
16reps
Superset B2 · 8 reps each leg. hold the other dumbbell on your hip. no rest yet

Muscle Groups
Primary muscle group(s):
Hamstrings
Secondary:
Abs, Calves, Glutes & Hip Flexors
  1. Stand tall with a tight core while holding a pair of dumbbells. Keeping your chest up and your gaze straight ahead, shift all of your bodyweight to your left foot. Bend the right knee, allowing the right foot to lift off the ground.
  2. Maintaining a flat back, tilt your upper body forward. Do not allow the dumbbells to pull you down. Control your descent. Simultaneously, allow the right foot to counterbalance the shift in weight.
  3. Feel the contraction in your hamstrings and pause once your upper body is parallel with the ground. Slowly return to the starting position.

Side / Lateral Shuffles / Hops / Skaters

Side / Lateral Shuffles / Hops / Skaters

1sets
30secs

Muscle Groups
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Abs, Calves
  • Keep your core tight and back flat as you bend slightly forward.
  • Perform a small jump to the right. As you do, bring your left leg behind you and tap the ground. At the same time, bring your left arm in front of you.
  • Now, jump to the left, bringing your right leg behind you and your right arm in front of you.
  • Repeat the movement, alternating back and forth.

Reverse Dumbbell Lunges

Reverse Dumbbell Lunges

3sets
24reps
Superset C1 · 12 reps each leg. hold heavy dumbbells at your side, no rest yet.

Muscle Groups
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Abs, Calves
  • Stand up straight with a tight core, holding the dumbbells at your sides.
  • Slowly, step back with your right leg. Your toes should be straight and facing forward.
  • Keep the front knee bent.
  • Bend and lower the back knee to where it is just above the ground.
  • Step forward to the starting position.

Alternating Bodyweight Lunges

Alternating Bodyweight Lunges

3sets
24reps
Superset C2 · 12 reps each side, reverse lunge with back hip extensions, as you come up kick leg up behind, keeping leg straight.

Muscle Groups
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
  1. Stand straight – that’s the starting position. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees, while your rear knee is just off the floor. Keep your torso upright the entire time. Look forward.
  2. Pause, then push off your left foot off the floor and return to the starting position as quickly as you can.
  3. On your next rep, step forward with your right leg. Continue to alternate back and forth—doing one rep with your left, then one rep with your right.

Side to Side Jump Squats

Side to Side Jump Squats

1sets
30secs
Add a step to enhance exercise.

Muscle Groups
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Hamstrings
  • Place your feet shoulder-width apart. Bend at the knees while driving your hips back.
  • Keep your chest up and your core tight.
  • Remain in a squat stance as you forcefully push off the ground, jumping to the right side.
  • Check your form then repeat, jumping to the other side.
  • Keep alternating between sides.

Weighted Glute Bridges

Weighted Glute Bridges

3sets
12reps
Superset D1

Muscle Groups
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs, Lower Back
  1. Select an appropriate weight for the plate you will be using. Place it next to where you will be laying.
  2. Lay on flat on your back. Bend your knees, bringing your feet towards your hips. Bring the plate up and on to your pelvic area.
  3. Tighten your core, flatten your back, and make sure your feet are firmly on the ground. Raise your hips up, creating a straight line from your head to your knees.
  4. Slowly lower your hips and repeat the movement.

Donkey Kicks

Donkey Kicks

3sets
24reps
Superset D2 · 12 reps each side, bend knee and balance a weight behind knee before pushing foot upwards.

Muscle Groups
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs
  1. Position yourself on all fours on a mat.
  2. Position your hands underneath your shoulders and place your knees under your hips.
  3. Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip.
  4. Lower the knee without touching the floor and repeat the lift.
  5. Once you’ve completed the reps on the right leg, switch legs.

Surrenders

Surrenders

1sets
30reps
Well done. you can rest now. Remember to stretch out.

Muscle Groups
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Calves
  1. Standing on something soft, such as an exercise mat, place both hands behind your head and gently bring your right knee down to the ground.
  2. Follow with your left knee so that you are kneeling on the mat, with your hands behind your head and your back nice and straight.
  3. Lift your right knee up placing your right foot in front of you. Bring your left foot forward and drive upward through your right heel to bring you back to starting position.
  4. Repeat the same movement, but leading with your left leg.

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