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Hey, besties!
Today, we'll be doing an intermediate-advanced gym booty workout at the gym.
l'll be taking some of my favorite exercises from my Insta-Baddie booty growing gym phase and creating a workout that targets your overall glutes (side booty, under booty, & upper booty) that is both fun but still effective and elevated from your basic booty workout.
While this workout can definitely get you one step closer to your goals, keep in mind that building muscle comes through being consistent with your workouts and nutrition over time.
Please feel free to take screenshots of the workout diagrams included right before the workout begins and right after the entire workout ends to easily take this workout with you to the gym!
The full written workout can also be found down below.
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INSTA BADDIE BOOTY WORKOUT:
Warm-Ups:
a. RB Donkey Kicks | 10 reps/leg
b. RB Fire Hydrants | 10 reps/leg
c. Rest for 1 minute
Repeat a-c for a total of 2x.
1) Glute Drivers | 4x8-10 reps at 2 RIR
2) Cable Step-Ups | 4x10 reps/leg at 2 RIR
3) Smith Machine Curtsy Squats | 4x 10 reps/leg at 2 RIR
4) Smith Machine Donkey Kicks | 4x10 reps/leg at 2 RIR
Rest for 1-2 minutes between each set.
RIR: "Reps In Reserve"
Example: Step Ups for 4 sets of 10 reps at 2 RIR = use a weight so that by the end of the 10 reps on one leg, you could only do 2 more reps and nothing more than that. If you could easily perform 3+ reps with good form, increase the weight.
Mini Resistance Bands: www.amazon.com/dp/B08CRJJ8RL
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