Transcript
TRAINING PLAN Workouts and routines for improved results. Edition 1. LEGS & BOOTY amandafinniee.com
INTRODUCTION Welcome to the LEGS & BOOTY edition of my training plan! The 3 routines in this plan are a mix between glutes, hamstrings and quad exercises that I love the most and find are the best for building my booty. I train legs and bum 1-2 times per week, allowing myself plenty of time to recover. Rest is a key part of muscle growth, so allow your body time to heal with sufficient rest days. Alternate between these 3 routines using a light to medium weight. Remember to listen to your body and drop a weight if you are finding a routine tough. Lighter weights but more controlled sets, is far better than heavy weights with bad technique. An injury could set you back months, so build up your strength slowly!
If you don’t understand a routine or haven’t done it before, don’t worry as I’ve put an explanation of all the exercises at the end of this training plan, along with ‘how-to’ photos of me completing the exercise. GOOD LUCK & HAVE FUN! MY TIP: Always take a BCAA drink with you each time you train. My favourite is COLA LIME available from Women’s Best. Use code ‘Amanda10’ at checkout www.womensbest.com
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SELECT A WEIGHT
DON’T GO TOO HEAVY – You can always increase on the next set!
3
AVOID LOCKING
2
DON’T LOCK YOUR JOINTS – It places weight on the joint when it should be on your muscle!
COMMITT YOU’VE'STARTED,'SO'FINISH'– Don’t'cut'sets'short'or'rush'to'finish!
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LET’S GO…! amandafinniee.com
ROUTINE 1. WARM UP - Uphill treadmill lunges Duration - 5 min
Exercise
Sets
Reps
Rest
Straight leg deadlift
3
10, 10, 10
1 min per set
Hip abductor
4
15, 10, 8 , 5
No rest
Glute bridge
4
10, 10, 10, 10
30 secs per set
One legged side leg press
2
10, 10
30 secs per set
Weighted donkey kicks
3
10, 10, 10
No rest
POST WORKOUT CARDIO
Bike - 1 min slow pace
30 seconds sprint Repeat Duration: 10 min amandafinniee.com
ROUTINE 2. WARM UP -
Stair Master missing a step Duration: 5 mins
Exercise
Sets
Reps
Rest
Leg extension
3
15, 10, 5
No rest
Weighted squats
3
10, 10, 10
30 secs per set
One legged glute bridge
2
10, 10
45 secs per set
Hip abductor negatives
5
5, 5, 5, 5, 5
30 secs per set
Split lunges
2
10, 10
45 secs per set
POST WORKOUT CARDIO
Cross trainer - 4 min medium pace
1 min sprint Repeat Duration: 15 min amandafinniee.com
ROUTINE 3. WARM UP - Uphill treadmill walk Duration - 5 min
Exercise
Sets
Reps
Rest
Hamstring curl
4
15, 15, 10, 10
1 min per set
Straight leg deadlifts
4
10, 10, 10, 10
45 secs per set
Side leg raises
4
15, 15, 15, 10
30 secs per set
Weighted donkey kicks
3
10, 8, 8
1 min per set
Hip Abductor pulses
4
10, 10, 10, 10
30 sec per set
POST WORKOUT CARDIO Stair master- medium pace Duration – 15 min
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POST YOUR PHOTOS …
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FINNIEBOOTY amandafinniee.com
ROUTINE 1.
HELP GUIDE UPHILL TREADMILL LUNGES
! Set the treadmill to the highest incline and the slowest speed ! With a wide stance lunge forward to a 90 degree angle ! Repeat with other leg
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ROUTINE 1.
HELP GUIDE STRAIGHT LEG DEADLIFT
! Start with your feet hip width apart ! With a slight bend in your knees lean down forward with your weights, you should feel a stretch in your hamstrings the lower you go ! Keeping your back straight, using your glutes and hamstrings to pull your hips forward returning to starting position
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ROUTINE 1.
HELP GUIDE HIP ABDUCTOR
! Sit in the seat and place your feet in the holders, adjust pads so your legs are close together ! Push your legs outwards as far as they can go, holding for 3 seconds then release back to starting position
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ROUTINE 1.
HELP GUIDE GLUTE BRIDGE
! Lay with your back on the floor and your knees bent and flat on the ground ! Lift your hips up towards the ceiling, squeezing your booty hard and holding for 3 seconds before releasing back down
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ROUTINE 1.
HELP GUIDE ONE LEGGED SIDE LEG PRESS
! Sit side on the leg press machine with one foot securely on the board ! Release and bend the knee to 90 degrees, hold then push back up to starting position
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ROUTINE 1.
HELP GUIDE WEIGHTED DONKEY KICKS
! Get down on to your hands and knees ! Keeping one knee bent at 90 degrees, lift your knee up towards the ceiling ! Hold and squeeze for 3 seconds before releasing back to starting point
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ROUTINE 2.
HELP GUIDE STAIR MASTER STEP MISS
! Set speed at a slow and steady pace ! Missing out one step, lunge forward and up
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ROUTINE 2.
HELP GUIDE LEG EXTENSION
! Sit in seat with both legs under the pad, adjust to fit your shape ! Extend both legs forward holding for 2 seconds before releasing back down to starting position
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ROUTINE 2.
HELP GUIDE WEIGHTED SQUATS
! Standing with you feet shoulder width apart ! Squat downwards until your thighs are parallel to the floor ! Then push driving up through your heels back to the starting position
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ROUTINE 2.
HELP GUIDE ONE LEGGED GLUTE BRIDGE
! Lay with your back on the floor with your knees bent and flat on the ground ! Same movement as the glue bridge but this time your going to place your foot across your other leg, just above the knee ! Lift your hips up towards the ceiling, squeezing your booty hard and holding for 3 seconds before releasing back down
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ROUTINE 2.
HELP GUIDE HIP ABDUCTOR NEGATIVES ! Sit in the seat and place your feet in the holders, adjust pads so your legs are close together ! Use a slightly higher weight than normal, push your legs outwards as far as they can go ! Then when you release back to the starting position, go slowly counting down from 5 seconds
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ROUTINE 3.
HELP GUIDE UPHILL TREADMILL WALK
! Set treadmill to the highest incline ! Walk at a brisk pace, try not to hold on to the bar
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ROUTINE 3.
HELP GUIDE HAMSTRING CURL
! Sit in the seat and adjust the pads to your size ! Pull both legs down and hold ! Release then repeat
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ROUTINE 3.
HELP GUIDE STRAIGHT LEG DEADLIFT
! Start with your feet hip width apart ! With a slight bend in your knees lean down forward with your weights, you should feel a stretch in your hamstrings the lower you go ! Keeping your back straight, using your glutes and hamstrings to pull your hips forward returning to starting position
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ROUTINE 3.
HELP GUIDE SIDE LEG RAISES
! Laying down on one side ! Extend your arm that’s closest to the floor above your head and shoulders, or rest against your head for more comfort ! With your legs straight and on top of each other slowly raise your top leg as high as you can, hold and squeeze before releasing back down
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ROUTINE 3.
HELP GUIDE WEIGHTED DONKEY KICKS
! Get down on to your hands and knees ! Keeping one knee bent at 90 degrees, lift your knee up towards the ceiling ! Hold and squeeze for 3 seconds before releasing back to starting point
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ROUTINE 3.
HELP GUIDE HIP ABDUCTOR PULSES
! Sit in the seat and place your feet in the holders, adjust pads so your legs are close together ! Push your legs outwards as far as they can go ! Instead of returning back to the starting position, stop half way and then push outwards again in a pulsing motion
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