Let’s face it… we want our reverse to look just as good as our front! The confidence that comes with knowing you have a great peach is what most of us women CRAVE!!! Not to mention building a strong booty has many other hidden benefits such as; prevention of lower back pain, burning a high number of calories during a workout, boosts metabolism, improves hip mobilisation and improves bone density. This program includes my “go to” exercises to build your peach and proven methods to use during your workout to fast track your progress.

HOW TO USE THIS PROGRAM-

This program is what I like to call a supplementary program. Basically, this means that you can pair this program with another one of my training programs or simply include upper body workouts on other days throughout your week. Alternatively, you can complete this workout at the end of your usual workout routine.

Each workout should only take you between 20-40 minutes dependant on your fitness and is designed specifically for building your peach! I suggest training this program three times per week and having a day between each workout, (example: Monday- Wednesday-Friday). I also suggest that ladies don’t forget to train your upper body as well, its better to work towards a well-proportioned body.

I cannot stress enough the importance of a warmup and cool-down before and after each session I have attached a basic warm-up routine at the back of this program. As for your cool-down, a five-minute walk, and some basic stretches with suffice.

WEEK ONE

INTRODUCTIONARY SESSION | WORKOUT ONE

Warm up for 5-10 minutes and include one Glute activation exercise

EXERCISE

SETS

REPS

TEMPO

NOTES

1.Step ups onto Box

3

20

Alternating legs

2.Banded Donkey kicks

3

15 each leg

3.One-legged Hip thrusts

3

20 each leg

Pause and squeeze glute at top. Keep your toe up and push through your heel.

4.Jump Squats with ball Throw

2

20

5.a)Kettle Bell swings

3

15

5.b)Kettle bell Sumo Squats

3

15

2-2-2-0

HEAVY LIFTING SESSION | WORKOUT TWO

Warm up for 5-10 minutes and include one Glute activation exercise

EXERCISE

SETS

REPS

TEMPO

NOTES

1.Barbell squat

4

10,8,8,6

3-1-4-0

Keep slow and controlled increase weight each set

2.Barbell deadlifts

3

10

3-2-3-0

3.Weighted walking lunges

3

20 strides

Keep your strides long

4.Barbell Hip Thrust

3

8

2-4-2-0

Pause and squeeze at top

EXERCISE BAND WORKOUT|WORKOUT THREE

Warm up for 5-10 minutes

EXERCISE

SETS

REPS

TEMPO

NOTES

1.Banded squat walk forward and reverse steps

4

10 steps

Keep slow and controlled increase weight each set

2.Banded Hip Thrusts

3

20

3-4-3-0

3.Banded side leg Raise

3

20 each leg

Standing

4.Banded 3-way seated abductors

2

25-25-25

Sit on bench lean forwards, sit upright then lean back

WEEK TWO

COMPOUND LIFTS | WORKOUT ONE

Warm up for 5-10 minutes and include one Glute activation exercise

EXERCISE

SETS

REPS

TEMPO

NOTES

1.Barbell squat

4

10,8,8,6

3-1-4-0

Keep slow and controlled increase weight each set

2.Barbell deadlifts

4

10,8,8,6

3-2-3-0

Increase weight each set

3.Barbell Hip Thrust

4

8

1-2-2-0

4.Sumo leg press

4

12

2-0-2-0

Keep your feet at a higher placement to better activate glutes

PLYOMETRIC TABATA | WORKOUT TWO

Warm up for 5-10 minutes and include one Glute activation exercise

Tabata is 2 seconds of maximum repetitions and 10 seconds rest. You have two circuits of Tabata to run through take a Five minutes rest between circuit 1 and circuit 2.

EXERCISE

SETS

Time (sec.)

Rest (sec.)

NOTES

1.a) Chair Jump

4

20

10

1.b) Turkish roll Up

4

20

10

1.c) Alternating Jump Lunge

4

20

10

1.d) Sumo Squat Plus Calf raise

4

20

10

2.a) 3 - Stance Squat

4

20

10

2.b) Alternating Curtsy Lunge

4

20

10

2.c) Frog Pumps

4

20

10

2.d) Box Jumps

4

20

10

HYPOTROPHY| WORKOUT THREE

Warm up for 5-10 minutes and include one Glute activation exercise

EXERCISE

SETS

REPS

TEMPO

NOTES

1.Dumbbell Sumo Squats

4

12

3-1-4-0

Stand on two boxes or benches to allow a deeper squat

2. Banded one-legged Glute raise

3

15 each leg

2-4-2-0

Pause and squeeze glute at top, activate your core to keep good control

3. One-legged Leg press

3

20,15,12

2-0-2-0

4. Cable rope pull through

4

20

2-4-2-0

Keep constant tension on rope and work within range where you feel your glutes activating

5. Body Weight Squats

1

100

WEEK 3

STRENGTH SESSION | WORKOUT ONE

Warm up for 5-10 minutes and include one Glute activation exercise

EXERCISE

SETS

REPS

TEMPO

NOTES

1.Barbell Sumo Squat

4

10,8,8,6

3-1-4-0

Keep slow and controlled increase weight each set

2.Barbell Front Squat

3

8

2-1-2-0

Drop deep into your squat to increase activation of your glutes

3a.)Dumbbell Stiff-legged Deadlift

4

10

3-0-3-0

Keep tempo slow and squeeze glutes as you come back to a stand

3b.) Barbell Long Stride Lunges

4

10

Go as heavy as possible and do not rush your lunges keep them balanced and controlled

4. Abductors

3

20,15,10

2-0-2-0

Preferably use a machine if you do not have access to an abductor machine alternatively use a heavy resistance band.

CIRCUIT | WORKOUT TWO

Warm up for 5-10 minutes

Repeat circuit three times with 5 minutes rest between each circuit

EXERCISE

Time (sec.)

NOTES

1.a) Jump Squats

60

1.b) Kettle bell swings

60

1.c) Curtsy Lunges

60

1.d) Laying Clam

60

1.e) Hip thrust

60

1.f) Supermans

60

1.g) Pronate Flutter kicks

60

1.h) Step ups

60

1.I) Squat Pulses

60

ISOLATION SESSION | WORKOUT THREE

Warm up for 5-10 minutes and include one Glute activation exercise

EXERCISE

SETS

REPS

TEMPO

NOTES

1.Dumbbelll Reverse Lunge

3

10 each leg

2.Banded Glute raise

2

20

2-3-2-0

Pause at top and keep constant tension on your glutes don’t rest at the bottom

3.Cable Kickback

2

20 each leg

4. Cable Side raise

2

15 each leg

4. Abductors

3

20,15,10

2-0-2-0

Use a Machine or resistance bands

WEEK 4

COMPOUND LIFTS SESSION | WORKOUT ONE

Warm up for 5-10 minutes and include one Glute activation exercise

EXERCISE

SETS

REPS

TEMPO

NOTES

1.Barbell Squat

4

10

3-1-2-0

Keep slow and controlled and deep squat, hit just under 90 degrees squat

2.Barbell Deadlift

4

10

2-1-2-0

3. Barbell Hip thrust

4

10

1-4-1-0

Keep tempo slow and squeeze glutes, toes up push through your heels

4. Barbell forward step lunge

4

10

Go as heavy as possible and do not rush your lunges keep them balanced and controlled, use your back-leg’s hamstring to pull back to a standing position each rep.

RESISITANCE BANDS SESSION| WORKOUT TWO

Warm-up for 5-10 minutes

EXERCISE

SETS

REPS

TEMPO

NOTES

1.Banded Glute raise

2

25

2. Banded Laying Clam

3

15

3. Banded Kickback

2

15 each leg

4. Banded Monster walks

4

20 strides

5. Banded reverse Lunges

2

20 alternating

6. Banded Squatting side steps

2

20

Stay in a squat position and squat deeper as you step out

7. Banded Glute raise

1

25

HEAVY SESSION | WORKOUT THREE

Warm up for 5-10 minutes and include one Glute activation exercise

EXERCISE

SETS

REPS

TEMPO

NOTES

1.Dumbbell Sumo Squat

4

8

3-1-4-0

Stand on two boxes or benches to allow a deeper squat, press upwards as slow as possible in tempo

2.Dumbbell Split Lunge

4

8 each leg

2-0-2-0

Use a bench to rest your rear leg on and resist the temptation of putting weight on the rear leg to get to a standing position. Try to work predominately through your front leg.

3. Weighted Hyperextension

4

12

2-2-1-0

Hold a weight plate to your chest to ad weight and do not over extend your back, work within the range that keeps tension solely on your glutes, not lower back.

4. Dumbbell Step ups

4

10 each leg

When you step up do not alternate legs just step up on the same leg 10 times before alternating to the other.

WEEK 5

HIGH VOLUME | WORKOUT ONE

Warm up for 5-10 minutes and include one Glute activation exercise

Complete as many repetitions as possible with 30 seconds. Set your weight so you can complete at least 20 repetitions within the 30 seconds.

EXERCISE

SETS

Time (sec.)

Rest (sec.)

NOTES

1. Barbell Forward step lunge alternating

3

30

30

2. Jump squats with weighted ball throw

3

30

30

3. Alternating Jump Lunge

3

30

30

4.Sumo Squat Plus Calf raise

3

30

30

5. Kettle bell swings

3

30

30

6. Kettle bell Sumo Squats

3

30

30

7. Frog Pumps

3

30

30

8. Dumbbell weighted Hip thrust

3

30

30

COMPOUND- DROPSETS| WORKOUT TWO

Warm up for 5-10 minutes and include one Glute activation exercise

On the last set of each exercise perform a drop set; this is where you start with the heaviest weight you can lift for 8 repetitions, drop the weight and complete as many repetitions as possible, drop the weight again and complete as many reps as possible. Repeat this 3-4 times meaning drop the weights three – four times within the one drop set.

EXERCISE

SETS

REPS

TEMPO

NOTES

1.Barbell Squat

4

10

3-1-2-0

Keep slow and controlled and deep squat, hit just under 90 degrees squat

2.Barbell Deadlift

4

10

2-1-2-0

3. Barbell Hip thrust

4

10

1-4-1-0

Keep tempo slow and squeeze glutes, toes up push through your heels

4. Sumo leg Press

4

10

4-0-4-0

RESISTANCE BAND | WORKOUT THREE

Warm up 5-10 minutes

EXERCISE

SETS

REPS

TEMPO

NOTES

1.Banded squat walk forward and reverse steps

4

10 steps

Keep slow and controlled increase weight each set

2.Banded Hip Thrusts

3

20

3-4-3-0

3.Banded side leg Raise

3

20 each leg

Standing

4.Banded 3-way seated abductors

2

25-25-25

Sit on bench lean forwards, sit upright then lean back

4. Frog Pumps

1

50

WEEK 6

HIGH VOLUME | WORKOUT ONE

Warm up for 5-10 minutes and include one Glute activation exercise

EXERCISE

SETS

REPS

TEMPO

NOTES

1.a) Barbell Squat

4

10

3-1-2-0

Keep slow and controlled and deep squat, hit just under 90 degrees squat

1.b) Weighted walking lunges

4

20 strides

Take long steps to better activate your glutes in the lunge.

2. Barbell Hip thrust

4

10

1-4-1-0

Keep tempo slow and squeeze glutes, toes up push through your heels

3. Barbell Deadlifts

4

20-15-10-6

Add weight each set

4. Cable rope pull through

4

20

TABATA | WORKOUT TWO

Warm up for 5 – 10 minutes

Tabata is 2 seconds of maximum repetitions and 10 seconds rest. You have two circuits of Tabata to run through take a Five minutes rest between circuit 1 and circuit 2.

EXERCISE

SETS

Time (sec.)

Rest (sec.)

NOTES

1.a) Squat pulses

4

20

10

1.b) Side step lunge

4

20

10

1.c) Alternating Jump Lunge

4

20

10

1.d) Pistol squat

4

20

10

Hold on to a band around a poll if for assistance with your pistol squat.

2.a) Box Jumps

4

20

10

2.b) Alternating Curtsy Lunge

4

20

10

2.c) Frog Pumps

4

20

10

2.d) Hip thrusts

4

20

10

HIGH VOLUME | WORKOUT THREE

Warm up 5- 10 minutes

EXERCISE

SETS

Time (sec.)

Rest (sec.)

NOTES

1. Dumbbell sumo squats

3

30

30

2. Dumbbell Hip thrusts

3

30

30

3. Dumbbell Stiff legged deadlifts

3

30

30

4. Cable kickback

3

30

30

5. Banded Glute raise

3

30

30

6. Banded abductors 3 ways

3

30

30

Sit on bench lean forwards, sit upright then lean back

7. Banded Donkey kicks

3

30

30

8. Dumbbell weighted Hip thrust

3

30

30

GLUTE ACTIVATION EXERCISES

Use these exercises before your sessions to activate your glute muscles and strengthen your mind-muscle connection. A strong Mind Muscle connection in your workouts allow you to better isolate the muscle group you are targeting. In-return this gets a faster growth rate as apposed to simply just completing the exercise.

This is due to the fact that our body will adapt itself to use the strongest muscle in an exercise; for example when squatting, if you naturally are more quad dominate rather than glutes (often the case in females), lack of mind-muscle connection will result in your body positioning itself and using more of the strength from your quadriceps to complete the exercise as opposed to your glute muscle. A good mind-muscle connection is key to completing an exercise well.

EXERCISE

SETS

REPS

1.Banded Deep pulse squats

1

50

2.Banded Hip Thrusts

1

50

3. Curtsy Lunges

1

50

4.Banded kettle bell stiff-legged deadlifts

1

50

4. Frog Pumps

1

50