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Build-a-Butt Workshop

2/7/2015

Build-a-Butt Workshop: One legged Romanian Deadlift.

1. Stand next to something stable for balance. Throw your ego away because if you lose your balance holding a heavy dumbbell and have nothing to grab on to, then your lower back is at great risk.

2. Hold a dumbbell in your left hand with your stability object on your right side. Bend your right knee up and keep it up throughout the exercise.

3. Engage your core, keep your chest and head up, and slowly lower the dumbbell down. IMPORTANT: keep the dumbbell as close to your leg the whole time as possible. Keep a slight bend in your grounded leg so you do not hyper extend your knee.

4. Go down as far as your hamstring will allow and no further. Keep your back flat and do not bend your back to get lower to the ground. Engage your hamstring and raise the dumbbell back up your leg.

5. When you reach the top, engage your Glute by performing a slight pelvic thrust forward.

Perform 12-15 reps each leg, 3-4 sets.

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Build-a-Butt Workshop

2/7/2015

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Build-a-Butt Workshop: Glute Kickbacks and Abduction.

1. Place a small resistance band around your ankles. Squat down by pushing your butt back and making sure your knees don't go past your toes. Stay in this position throughout the whole movement.

2. Push your leg backwards against the band and pulse back and up like you're kicking someone behind you, squeezing your Glute the whole time. Perform 20-30 reps on one leg then on the same leg extend your leg straight out to the side, pointing your toes towards the ground and pulse your heel towards the ceiling. Perform 20-30 reps then switch legs.

Do 4 sets.

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Build-a-Butt Workshop

2/7/2015

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Build-a-Butt Workshop: 2 hand Kettlebell Swing to 1 hand Kettlebell Swing.

1. Stand with feet slightly wider than hip width apart, toes pointed slightly out. Hold a Kettlebell with both hands and as you squat, swing the Kettlebell between your legs, keeping your chin and chest up with no rounding in your upper back. Keep your core engaged.

2. As you come out of the squat, use the momentum to swing your arms back up, and thrust your hips forward. At the top of the move release one hand from the Kettlebell and perform another rep with just one hand.

3. When you come up, hold the Kettlebell with 2 hands again and perform another rep.

4. Repeat step 2 but switch hands so you are holding the Kettlebell with the opposite hand.

You can choose a rep range, I recommend 30+, or you can set a timer for 60 + seconds. Do 4 rounds.

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Build-a-Butt Workshop

1/25/2015

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Build-a-Butt Workshop: Curtsy Lunge to Squat.

1. Stand up holding dumbbells. Take one foot back behind you on a 45 degree angle so it appears you are curtsying for the queen. Bend both knees so your front thigh is parallel to the ground. Make sure your front knee doesn't move over your ankle. Push through your front heel, squeezing the Glutes, and return to standing.

2. With feet either shoulder width apart or slightly wider, hinge your hips back so your butt is poking out, then bend your knees and lower into a squat. Push through your heels to return to standing and squeeze your Glutes.

3. Repeat step 1 but on the other leg.

4. Repeat step 2.

Do 12 reps each leg for the curtsy lunges with a squat in between. You will be doing more squats than curtsy lunges but it's easier to count the reps for each leg. Perform 3 sets.

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Build-a-Butt Workshop

1/25/2015

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Build-a-Butt Workshop: Bridge with Band on Bosu.

1. Lie on the ground with a bosu in front of you. Place your heels in the center of the bosu. Move your butt close to the bosu.
2. Place a resistance band across your hips and hold it down with your hands. Make sure it's tight enough to feel resistance.
3. Engage your abs, push through your heels, and raise your hips up, squeezing your glutes at the top of the move. Lower back down to the ground and repeat.

Do 15-20 reps - 3-4 sets. I like to superset this move with a heavier Glute exercise like a barbell squat. By the time you get to this move, your glutes will be on fire. This move also helps to activate the glutes.

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