Bootyful Beginnings Workout Page 11
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36Gluteal Goddess Advanced Workout B:
Weeks 1-4 Training Log
Name:________________________________
Date:_______________
Weight:_______________
Exercise
Set 1
Set 2
Set 3
A1:
Weight
Weight
Weight
Bodyweight shoulder elevated
single-leg hip thrust
Reps
Reps
Reps
3 sets, 8-20 reps (each)
Weight
Weight
Weight
A2:
Chin-up
3 sets, 5 reps
Reps
Reps
Reps
Reps left
Reps left
Reps left
B1:
Dumbbell high step up
3 sets, 10 reps (each)
Reps right
Reps right
Reps right
Weight
Weight
Weight
B2:
Barbell military press
3 sets, 8 reps
Reps
Reps
Reps
Weight
Weight
Prisoner single-leg 45 back
extension
2 sets, 12 reps (each)
Reps
Reps
Reps left
Banded seat abduction
1 set, 20 reps
Reps right
Seconds
Straight-leg sit-up
1 set, 20 reps
Seconds
45-degree side bend
1 set, 20 reps (each)
Notes:
Note: Perform one set of A1, and immediately follow it with one set of A2. Rest 3090 seconds and repeat until all
sets are completed. Do the same for B1 and B2.
S T R O N G C U R V E S
117
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