Booty Blast

Example- Booty Workout
Disclaimer: This workout is not for everyone and should be modified accordingly.
Contact me if you have a question about a specific exercise!

Example pictures/videos coming soon! 

 **Squats**  I just want to clarify....
I use the Smith Machine for squats. I have only used the regular squat rack maybe twice since I started building my booty. Lift heavy, lots of reps, drop it to the floor, use different squat variations, and you can grow a booty without the squat rack!

Smith Machine
"Step back lunges"  1 x 16, 16, 12

(30-40lb barbell) "Booty lifts" or thrusters


(20lb+ dumbbell) "Sumo squats"   3 x 15 *pulse twice on the last set in between each rep*

(20-25lb dumbbell) "Crab walk lunges"  (Hold dumbbell like you would for sumo/wide squats-right under your chin, elbows in a V towards the floor)
 
Cable Machine
Cable kick backs                               3 x 12  10lbs, 15lbs, 20lbs
Cable leg lifts to the side                   3 x 10  5lbs
Cable leg lifts to the side, staggered  3 x 10  5lbs    *Staggered meaning, one foot slightly in front of the other. Basically, lifting your leg to the side, but to where it's behind you.

(40-50lb barbell) "Walking lunges"   3-4 down and backs. Switch from front lunge to side/front lunge, without any pauses are breaks in between each step. 
"Seated leg press" 
1 x 15, 1 x 12, 1 x 10, 1 x 8 (Sit with your booty close to the edge of the seat; you'll feel it if you're positioned correctly)

"Seated leg press" (1 leg)
Sit at an angle, putting one foot on the platform and one foot down. Both hands should grip the handle across body. Example: if right foot is up on platform, both hands should be on the left hand grip and the left foot should be down on the lower platform/step. Make sure the seat is close enough to the platform where you have leverage to push off far enough away. Active leg should be bent at all times; keep from locking straight.

Kick Back Machine 
3 x 10 each leg

(30lb barbell) "Barbell Bends"  Hold barbell directly in front of you, palms down. Feet shoulder width apart. As you bend forward lower the bar towards the floor, lift one leg up off the ground, pointing toes out-making an L shape with your legs. Try to lift leg as high up off the ground without losing balance. Slowly come back to starting point and repeat.
3 x 7 each leg

Squat Machine (platform version)
Two variations-
Normal, with back against padding.   3 x 12
Reverse, with face against padding.   3 x 12