Building Da Booty

Phase I

The lettering and numbering sequence is read as follows:

“A” exercises are performed in a group commonly referred to as a circuit. For example, to begin the athlete will perform Swiss Ball (SB) Leg Curls for 8-10 reps then rest 30 seconds and rip out 6-8 reps of Hip Extensions (Ext.).  Rest 30 seconds.  Then go into Reaching Lunges Sequence (forward, side and rear) 3 reps per leg per direction.  Then rest 30 seconds and repeat for another set as indicated.

The same goes for all liked lettered exercises.

The TEMPO is critical.  Many people make the mistake of lifting at the speed of light which increases the risk of injury while minimizing RESULTS by decreasing the tension on the muscles.  Tempo refers to the number of seconds to lower the weight, pause or isometrically hold the weight and lift the weight.  Some strength coaches utilize a 3 number method while others opt for a 4 number method.  Here I am using the 3 number method.

• First Number: # of seconds to lower weight
• Second Number: # of seconds to pause
• Third Number: # of seconds to lift weight

This plan is to be performed 2 times per week (Monday & Thursday or Tuesday & Friday are two options)

Follow this plan for 3 weeks then go into phase II.

* For detailed descriptions (including Photos and Videos) of each exercise check out the members area that is coming soon.

Final Note:

All physical achievement stems from a precise combination of effective training protocols, adequate nutrition, mental conditioning and the quality and quantity of sleep and relaxation. With that said, this plan as with any training plan is most effective when combined with the other components.

Plan your Attack and Attack Your PLAN!!!

P.S. Look at the photo above. That is how exhausted you should be afterwards.