Table Of Content

BOOTY Band GUIDE Hey gorgeous Hey gorgeous Thank you for using my program! To successfully engage all muscles it is important to practice mind-to-muscle connection. This means you’ll really focus on the muscle groups you’re using instead of mindlessly performing these movements. Focus on squeezing your glutes during reps and really engaging them. This is how you’ll successfully make changes even if you are just using bands to complete this program. Perform movements slow and controlled to really use the muscles you’re targeting. Once you begin to practice mind to muscle connection you’ll notice how even just doing a few reps will burn out your muscles. This guide is meant to be followed three days a week, for a total of four weeks. Make sure to give your muscles at least one rest day in between workouts as rest is important for muscle growth! Lets work! BBefoefroer ey oyuou s tsatarrtt Follow the support group on facebook! https://www.facebook.com/groups/dnfsquad/ To follow this guide you will need the following equipment Any kind of resistance bands. You can click here to purchase my brand of resistance bands: https://darihana-nova-fitness.myshopify.com. DOWNLOAD A COLLAGE APP TO COMPARE YOUR BEFORE & AFTER PHOTOS One app I use is LAYOUT and it is free to use. FOLLOW THE “DARIHANA NOVA FITNESS” Vimeo account for video demos. You will easily be able to find the workouts by clicking the link assigned on the guide next to your daily workout. I recommend to download the Vimeo app as it’ll be much easier to use than the internet browser. Click here to follow it: https://vimeo.com/darihananovafitness I WOULD LOVE TO FOLLOW YOUR JOURNEY so please tag me on Instagram @darihananova @darihananovafitness #dnfgirls and follow our Facebook support group here: https:// www.facebook.com/groups/dnfsquad/ IF IT DOESN'T CHALLENGE YOU, IT DOESN'T CHANGE YOU. Reference Table REFERENCE TABLE SET How many times you will complete an exercise. SET NUMBERS Set numbers and letters represent the exercises that go together in one set. For example, B1, B2, and B3 should be completing before resting. SUPERSET Doing two or more exercises one after the other with minimal to no rest in between. DROPSET It is essentially a technique where you perform an exercise and then drop (reduce) the weight and continue for more reps until you reach failure. REPS The amount of times you complete each specific exercise. CIRCUIT A series of exercises performed in rotation with minimal rest. HASHTAG Each workout video is demonstrated on the DNF Vimeo Workout Library. You can easily access the videos by clicking the hashtag or using the search bar and enter the exercise hashtag listed to view the video. You can access the videos here : https://vimeo.com/darihananovafitness Abbreviations� Abbreviations DB Dumbbell E/L Each leg RB Resistance Band E/A Each arm KB Kettlebell BB Barbell X Amount of times a set is repeated. DS It is essentially a technique where you perform an exercise and then drop (reduce) the weight and continue for more reps until you reach failure. EACH DROP SET IS CONSIDERED ONE SET! AMRAP As many reps as possible - use light weight when performing this method. Workout One WORKOUT ONE BAND PLACEMENT : BANDS SHOULD BE RIGHT ABOVE KNEES THESE MOVEMENTS ARE ALL SUPERSETS SO YOU WILL COMPLETE A1-A5 WITHOUT TAKING A REST PERIOD. AFTER COMPLETING A1-A5 REST 60 SECONDS
 Set SETS Exercise Sets & REST TIME HASHTAG reps A1 5 CT BAND SQUAT AMRAP IN 45 SECS NONE MOVE TO A2 #dnfctbandsquat A2 5 JUMP SQUATS AMRAP IN 45 SECS NONE MOVE TO A3 #dnfjumpsquats A3 5 BANDED REVERSE AMRAP IN 45 SECS NONE MOVE TO A4 #dnfbandedreverselungeki LUNGE KICKBACKS (E/L) ckbacks A4 5 CT BAND ABDUCTION AMRAP IN 45 SECS NONE MOVE TO A5 #dnfctbandabduction A5 5 CT BAND HIP THRUSTS AMRAP IN 45 SECS 60 SECONDS THEN #dnfctbandhipthrusts START A1 WWoorrkkoouutt T TWwOo BAND PLACEMENT : BANDS SHOULD BE RIGHT ABOVE KNEES THESE MOVEMENTS ARE ALL SUPERSETS SO YOU WILL COMPLETE A1-A5 WITHOUT TAKING A REST PERIOD. AFTER COMPLETING A1-A5 REST 60 SECONDS
 Set SETS Exercise Sets & REST TIME HASHTAG reps A1 5 BANDED FROG PUMPS AMRAP IN 45 SECS NONE MOVE TO A2 #dnfbandedfrogpumps A2 5 CT BAND SEATED AMRAP IN 45 SECS NONE MOVE TO A3 #dnfctbandseatedabductio ABDUCTIONS ns A3 5 CT BAND SUPINE AMRAP IN 45 SECS NONE MOVE TO A4 #dnfctsupineabduction ABDUCTION A4 5 CT BAND PLANK TAPS AMRAP IN 45 SECS NONE MOVE TO A5 #ctbandplanktaps (E/L) A5 5 CT BAND HIP THRUSTS AMRAP IN 60 SECS 60 SECONDS THEN #dnfctbandhipthrusts START A1 WWoorrkkooutut T THRhErEee BAND PLACEMENT : BANDS SHOULD BE RIGHT ABOVE KNEES THESE MOVEMENTS ARE ALL SUPERSETS SO YOU WILL COMPLETE A1-A5 WITHOUT TAKING A REST PERIOD. AFTER COMPLETING A1-A5 REST 60 SECONDS Set SETS Exercise Sets & REST TIME HASHTAG reps A1 5 SQUAT INTO SIDEKICK AMRAP IN 45 SECS NONE MOVE TO A2 #dnfsquatintosidekicks (E/L) A2 5 CT BAND WALLSIT AMRAP IN 45 SECS NONE MOVE TO A3 #dnfctbandwallsit A3 5 BANDED FIRE HYDRANTS AMRAP IN 45 SECS NONE MOVE TO A4 #dnfbandedfirehydrants (E/L) A4 5 BANDED KICKBACKS AMRAP IN 45 SECS NONE MOVE TO A5 #dnfbandedkickbacks (E/L) A5 5 BANDED GLUTE BRIDGE AMRAP IN 60 SECS 60 SECONDS THEN #dnfbandedglutebridge START A1 WWoorrkkoouutt FFOouUrR BAND PLACEMENT : BANDS SHOULD BE RIGHT ABOVE KNEES THESE MOVEMENTS ARE ALL SUPERSETS SO YOU WILL COMPLETE A1-A5 WITHOUT TAKING A REST PERIOD. AFTER COMPLETING A1-A5 REST 60 SECONDS
 Set SETS Exercise Sets & REST TIME HASHTAG reps A1 5 BANDED CLAMS AMRAP IN 45 SECS NONE MOVE TO A2 #dnfbandedclams (E/L) A2 5 BANDED SIDE RAISES AMRAP IN 45 SECS NONE MOVE TO A3 #dnfbandedsideraises (E/L) A3 5 BANDED GLUTE BRIDGE AMRAP IN 45 SECS NONE MOVE TO A4 #dnfbandedglutebridge A4 5 JUMPING SPLIT SQUATS AMRAP IN 45 SECS NONE MOVE TO A5 #dnfjumpingsplitsquat (E/L) A5 5 BANDED LATERAL WALKS AMRAP IN 45 SECS 60 SECONDS THEN #dnfbandedlateralwalks (E/L) START A1 WWoorrkkoouutt FFIVivEe BAND PLACEMENT : BANDS SHOULD BE RIGHT ABOVE KNEES THESE MOVEMENTS ARE ALL SUPERSETS SO YOU WILL COMPLETE A1-A5 WITHOUT TAKING A REST PERIOD. AFTER COMPLETING A1-A5 REST 60 SECONDS
 Set SETS Exercise Sets & REST TIME HASHTAG reps A1 5 CT BAND SEATED AMRAP IN 45 SECS NONE MOVE TO A2 #dnfctbandseatedabductio ABDUCTIONS ns A2 5 CT BAND ABDUCTION AMRAP IN 45 SECS NONE MOVE TO A3 #dnfctdbabductionintosqu INTO SQUAT (E/L) at A3 5 BANDED GLUTE BRIDGE AMRAP IN 45 SECS NONE MOVE TO A4 #dnfbandedglutebridge A4 5 BANDED FROG PUMPS AMRAP IN 45 SECS NONE MOVE TO A5 #dnfbandedfrogpumps (E/L) A5 5 BANDED KICKBACKS AMRAP IN 45 SECS 60 SECONDS THEN #dnfbandedkickbacks (E/L) START A1 WWoorrkkoouutt SSIXix BAND PLACEMENT : BANDS SHOULD BE RIGHT ABOVE KNEES THESE MOVEMENTS ARE ALL SUPERSETS SO YOU WILL COMPLETE A1-A5 WITHOUT TAKING A REST PERIOD. AFTER COMPLETING A1-A5 REST 60 SECONDS
 Set SETS Exercise Sets & REST TIME HASHTAG reps A1 5 BANDED DONKEY KICKS AMRAP IN 45 SECS NONE MOVE TO A2 #bandeddonkeykicks (E/L) A2 5 BANDED FIRE HYDRANTS AMRAP IN 45 SECS NONE MOVE TO A3 #dnfbandedfirehydrants (E/L) A3 5 BANDED LATERAL WALKS AMRAP IN 45 SECS NONE MOVE TO A4 #dnfbandedlateralwalks (E/L) A4 5 CT BAND SEATED AMRAP IN 45 SECS NONE MOVE TO A5 #dnfctbandseatedabductio ABDUCTIONS ns A5 5 CT BAND HIP THRUSTS AMRAP IN 45 SECS 60 SECONDS THEN #dnfctbandhipthrusts START A1

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Booty Band Guide vol 1 PDF

16 Pages·2.129 MB·English
by  Darihana Nova
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Preview Booty Band Guide vol 1

BOOTY Band GUIDE Hey gorgeous Hey gorgeous Thank you for using my program! To successfully engage all muscles it is important to practice mind-to-muscle connection. This means you’ll really focus on the muscle groups you’re using instead of mindlessly performing these movements. Focus on squeezing your glutes during reps and really engaging them. This is how you’ll successfully make changes even if you are just using bands to complete this program. Perform movements slow and controlled to really use the muscles you’re targeting. Once you begin to practice mind to muscle connection you’ll notice how even just doing a few reps will burn out your muscles. This guide is meant to be followed three days a week, for a total of four weeks. Make sure to give your muscles at least one rest day in between workouts as rest is important for muscle growth! Lets work! BBefoefroer ey oyuou s tsatarrtt Follow the support group on facebook! https://www.facebook.com/groups/dnfsquad/ To follow this guide you will need the following equipment Any kind of resistance bands. You can click here to purchase my brand of resistance bands: https://darihana-nova-fitness.myshopify.com. DOWNLOAD A COLLAGE APP TO COMPARE YOUR BEFORE & AFTER PHOTOS One app I use is LAYOUT and it is free to use. FOLLOW THE “DARIHANA NOVA FITNESS” Vimeo account for video demos. You will easily be able to find the workouts by clicking the link assigned on the guide next to your daily workout. I recommend to download the Vimeo app as it’ll be much easier to use than the internet browser. Click here to follow it: https://vimeo.com/darihananovafitness I WOULD LOVE TO FOLLOW YOUR JOURNEY so please tag me on Instagram @darihananova @darihananovafitness #dnfgirls and follow our Facebook support group here: https:// www.facebook.com/groups/dnfsquad/ IF IT DOESN'T CHALLENGE YOU, IT DOESN'T CHANGE YOU. Reference Table REFERENCE TABLE SET How many times you will complete an exercise. SET NUMBERS Set numbers and letters represent the exercises that go together in one set. For example, B1, B2, and B3 should be completing before resting. SUPERSET Doing two or more exercises one after the other with minimal to no rest in between. DROPSET It is essentially a technique where you perform an exercise and then drop (reduce) the weight and continue for more reps until you reach failure. REPS The amount of times you complete each specific exercise. CIRCUIT A series of exercises performed in rotation with minimal rest. HASHTAG Each workout video is demonstrated on the DNF Vimeo Workout Library. You can easily access the videos by clicking the hashtag or using the search bar and enter the exercise hashtag listed to view the video. You can access the videos here : https://vimeo.com/darihananovafitness Abbreviations� Abbreviations DB Dumbbell E/L Each leg RB Resistance Band E/A Each arm KB Kettlebell BB Barbell X Amount of times a set is repeated. DS It is essentially a technique where you perform an exercise and then drop (reduce) the weight and continue for more reps until you reach failure. EACH DROP SET IS CONSIDERED ONE SET! AMRAP As many reps as possible - use light weight when performing this method. Workout One WORKOUT ONE BAND PLACEMENT : BANDS SHOULD BE RIGHT ABOVE KNEES THESE MOVEMENTS ARE ALL SUPERSETS SO YOU WILL COMPLETE A1-A5 WITHOUT TAKING A REST PERIOD. AFTER COMPLETING A1-A5 REST 60 SECONDS
 Set SETS Exercise Sets & REST TIME HASHTAG reps A1 5 CT BAND SQUAT AMRAP IN 45 SECS NONE MOVE TO A2 #dnfctbandsquat A2 5 JUMP SQUATS AMRAP IN 45 SECS NONE MOVE TO A3 #dnfjumpsquats A3 5 BANDED REVERSE AMRAP IN 45 SECS NONE MOVE TO A4 #dnfbandedreverselungeki LUNGE KICKBACKS (E/L) ckbacks A4 5 CT BAND ABDUCTION AMRAP IN 45 SECS NONE MOVE TO A5 #dnfctbandabduction A5 5 CT BAND HIP THRUSTS AMRAP IN 45 SECS 60 SECONDS THEN #dnfctbandhipthrusts START A1 WWoorrkkoouutt T TWwOo BAND PLACEMENT : BANDS SHOULD BE RIGHT ABOVE KNEES THESE MOVEMENTS ARE ALL SUPERSETS SO YOU WILL COMPLETE A1-A5 WITHOUT TAKING A REST PERIOD. AFTER COMPLETING A1-A5 REST 60 SECONDS
 Set SETS Exercise Sets & REST TIME HASHTAG reps A1 5 BANDED FROG PUMPS AMRAP IN 45 SECS NONE MOVE TO A2 #dnfbandedfrogpumps A2 5 CT BAND SEATED AMRAP IN 45 SECS NONE MOVE TO A3 #dnfctbandseatedabductio ABDUCTIONS ns A3 5 CT BAND SUPINE AMRAP IN 45 SECS NONE MOVE TO A4 #dnfctsupineabduction ABDUCTION A4 5 CT BAND PLANK TAPS AMRAP IN 45 SECS NONE MOVE TO A5 #ctbandplanktaps (E/L) A5 5 CT BAND HIP THRUSTS AMRAP IN 60 SECS 60 SECONDS THEN #dnfctbandhipthrusts START A1 WWoorrkkooutut T THRhErEee BAND PLACEMENT : BANDS SHOULD BE RIGHT ABOVE KNEES THESE MOVEMENTS ARE ALL SUPERSETS SO YOU WILL COMPLETE A1-A5 WITHOUT TAKING A REST PERIOD. AFTER COMPLETING A1-A5 REST 60 SECONDS Set SETS Exercise Sets & REST TIME HASHTAG reps A1 5 SQUAT INTO SIDEKICK AMRAP IN 45 SECS NONE MOVE TO A2 #dnfsquatintosidekicks (E/L) A2 5 CT BAND WALLSIT AMRAP IN 45 SECS NONE MOVE TO A3 #dnfctbandwallsit A3 5 BANDED FIRE HYDRANTS AMRAP IN 45 SECS NONE MOVE TO A4 #dnfbandedfirehydrants (E/L) A4 5 BANDED KICKBACKS AMRAP IN 45 SECS NONE MOVE TO A5 #dnfbandedkickbacks (E/L) A5 5 BANDED GLUTE BRIDGE AMRAP IN 60 SECS 60 SECONDS THEN #dnfbandedglutebridge START A1 WWoorrkkoouutt FFOouUrR BAND PLACEMENT : BANDS SHOULD BE RIGHT ABOVE KNEES THESE MOVEMENTS ARE ALL SUPERSETS SO YOU WILL COMPLETE A1-A5 WITHOUT TAKING A REST PERIOD. AFTER COMPLETING A1-A5 REST 60 SECONDS
 Set SETS Exercise Sets & REST TIME HASHTAG reps A1 5 BANDED CLAMS AMRAP IN 45 SECS NONE MOVE TO A2 #dnfbandedclams (E/L) A2 5 BANDED SIDE RAISES AMRAP IN 45 SECS NONE MOVE TO A3 #dnfbandedsideraises (E/L) A3 5 BANDED GLUTE BRIDGE AMRAP IN 45 SECS NONE MOVE TO A4 #dnfbandedglutebridge A4 5 JUMPING SPLIT SQUATS AMRAP IN 45 SECS NONE MOVE TO A5 #dnfjumpingsplitsquat (E/L) A5 5 BANDED LATERAL WALKS AMRAP IN 45 SECS 60 SECONDS THEN #dnfbandedlateralwalks (E/L) START A1 WWoorrkkoouutt FFIVivEe BAND PLACEMENT : BANDS SHOULD BE RIGHT ABOVE KNEES THESE MOVEMENTS ARE ALL SUPERSETS SO YOU WILL COMPLETE A1-A5 WITHOUT TAKING A REST PERIOD. AFTER COMPLETING A1-A5 REST 60 SECONDS
 Set SETS Exercise Sets & REST TIME HASHTAG reps A1 5 CT BAND SEATED AMRAP IN 45 SECS NONE MOVE TO A2 #dnfctbandseatedabductio ABDUCTIONS ns A2 5 CT BAND ABDUCTION AMRAP IN 45 SECS NONE MOVE TO A3 #dnfctdbabductionintosqu INTO SQUAT (E/L) at A3 5 BANDED GLUTE BRIDGE AMRAP IN 45 SECS NONE MOVE TO A4 #dnfbandedglutebridge A4 5 BANDED FROG PUMPS AMRAP IN 45 SECS NONE MOVE TO A5 #dnfbandedfrogpumps (E/L) A5 5 BANDED KICKBACKS AMRAP IN 45 SECS 60 SECONDS THEN #dnfbandedkickbacks (E/L) START A1 WWoorrkkoouutt SSIXix BAND PLACEMENT : BANDS SHOULD BE RIGHT ABOVE KNEES THESE MOVEMENTS ARE ALL SUPERSETS SO YOU WILL COMPLETE A1-A5 WITHOUT TAKING A REST PERIOD. AFTER COMPLETING A1-A5 REST 60 SECONDS
 Set SETS Exercise Sets & REST TIME HASHTAG reps A1 5 BANDED DONKEY KICKS AMRAP IN 45 SECS NONE MOVE TO A2 #bandeddonkeykicks (E/L) A2 5 BANDED FIRE HYDRANTS AMRAP IN 45 SECS NONE MOVE TO A3 #dnfbandedfirehydrants (E/L) A3 5 BANDED LATERAL WALKS AMRAP IN 45 SECS NONE MOVE TO A4 #dnfbandedlateralwalks (E/L) A4 5 CT BAND SEATED AMRAP IN 45 SECS NONE MOVE TO A5 #dnfctbandseatedabductio ABDUCTIONS ns A5 5 CT BAND HIP THRUSTS AMRAP IN 45 SECS 60 SECONDS THEN #dnfctbandhipthrusts START A1

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