Beginners Booty Building (B3) Workout

What follows is a routine combining resistance training and stretching for hips, quads, and butt.  I have a client with extremely tight quads, a desire to “build a booty”, and a slight, but notable, misalignment in her pelvis.  She also had identified a bit of anxiety about feeling so “on display” at the gym, so any workout she does needs to minimize the time required at the gym itself, just in case her anxiety gets the better of her.

We needed to focus on having a regular routine of stretches for her quads, floor work for her hips and quads, and only a couple of strength exercises that she needed the gym in order to perform. Many of these are exercises also are ones that should help her build confidence around feeling so exposed and increase her willingness to commit to more active exercises — for example, once she’s comfortable with Bird Dogs, it’s not so unreasonable to add Burpees. Additionally, I know that she does a pre-set full body circuit routine at her gym’s 30 Minute Fitness Room twice a week; it’s a routine with which she is comfortable any addition to her workouts needed to dovetail with it fairly seamlessly.  Lastly, I wanted her exercising at the gym at least three days a week, even if she only does the exercises in this workout, it helps in getting her more acclimated to being present and working out.

And so, the Beginners Booty Building (B3) workout was born. It’s intended to be followed for 3 to 4 weeks, with most weights kept low.  After that point, weights should be increased, and where possible, another set added to most resistance training exercises. It’s worth noting that every session begins and ends with stretches and floor work.

Gym Day 1:

• Warrior I
  One set of 30 seconds (1x30s)
• Bodyweight Squats
  Just a stretching exercise – descend and hold as low as you can for a breath or two, then ascend. Do this six times (1×6 w/ pause)
• Kneeling Stretch
  Two sets of 30 seconds (2x30s) for each leg
• Quadruped Bent-knee Hip Extensions
  Two sets of 12 (2×12) for each leg
• Goblet Squats
  Using a light Kettlebell; two sets of 12 (2×12)
• Lunges
  Do two sets of 12 forward lunges for each leg, followed by two sets of 12 rear lunges for each leg
• Machine Glute Press
  Using a comfortable weight, do two sets of 12 (2×12)
• Ground Stretch
  Two sets of 30 Seconds for each leg
• Child’s Pose
  One set of 30 seconds (1x30s)

Gym Day 2:

• Warrior I
  One set of 30 seconds (1x30s)
• Bodyweight Squats
  Just a stretching exercise – descend and hold as low as you can for a breath or two, then ascend. Do this six times (1×6 w/ pause)
• Kneeling Stretch
  Two sets of 30 seconds (2x30s) for each leg
• Weighted Lunges
  Holding a light dumbbell in each hand, do two sets of 12 forward lunges for each leg, followed by two sets of 12 rear lunges for each leg
• Glute Bridge
  Two sets of 12 (2×12)
• Medicine Ball Squat to Slam
  Using comfortably weighted Medicine Ball, do a wide legged (sumo) squat holding the ball to your chest. Then raise the ball overhead and slam it to the floor. Pick it up, and perform anther complete squat, then raise the ball overhead, and slam it down, repeating for a total of twelve repetitions. (1×12)
• Seated Leg Press
  Using a comfortable weight, do two sets of 12 (2×12)
• Ground Stretch
  Two sets of 30 Seconds for each leg
• Child’s Pose
  One set of 30 seconds (1x30s)

Gym Day 3:

• Warrior I
  One set of 30 seconds (1x30s)
• Bodyweight Squats
  Just a stretching exercise – descend and hold as low as you can for a breath or two, then ascend. Do this six times (1×6 w/ pause)
• Kneeling Stretch
  Two sets of 30 seconds (2x30s) for each leg
• Bird Dogs
  Two sets of 12, alternating between repetitions (6 each side)
• Side Laying Hip Abduction/Adduction
  A set of 12 Hip Abductions for each side (1×12 each side)
  A set of 12 Hip Adductions for each side (1×12 each side)
• Kettlebell Sumo Deadlift
  Using a moderately heavy Kettlebell, do 2 sets of 12 (2×12); There is no need to pull past lockout of the hips. This is not a raise/row.
• Stair Climber
  10 Minutes on the Stair Climber
• Ground Stretch
  Two sets of 30 Seconds for each leg
• Child’s Pose
  One set of 30 seconds (1x30s)