Bootyful Beginnings Workout Page 15
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36Gluteal Goddess Advanced Workout C:
Weeks 5-8 Training Log
Name:________________________________
Date:_______________
Weight:_______________
Exercise
Set 1
Set 2
Set 3
A1:
Weight
Weight
Weight
Barbell hip thrust
(isohold method)
Reps
Reps
Reps
3 sets, 30-60 sec
Weight
Weight
Weight
A2:
D-handle lat pulldown
3 sets, 8 reps
Reps
Reps
Reps
Reps left
Reps left
Reps left
B1:
Skater squat
3 sets, 8 reps (each)
Reps right
Reps right
Reps right
Weight
Weight
Weight
B2:
Narrow base push-up
3 sets, 5-15 reps
Reps
Reps
Reps
Weight
Weight
Weight
Barbell single-leg RDL
3 sets, 8-12 reps (each)
Reps
Reps
Reps
Weight
Side lying hip raise
1 set, 10-30 reps (each)
Reps
Reps
Straight-leg sit-up
1 set, 10-20 reps
Reps
45-dgree side bend
1 set, 10-20 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
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