Booty Band Guide vol 2

17 Pages·5.163 MB·English

by  Darihana Nova

BOOTY
Band
GUIDE 2.0
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!
Before you start
Follow the support group on facebook!

https://www.facebook.com/groups/dnfsquad/
To follow this guide you will need the following equipment

Cotton booty bands.
You can click here to purchase my brand of resistance bands:
DARIHANANOVA.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
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
1 1/4 REPS A typical quarter rep involves adding an additional partial rep at the bottom of
the movement. Quarter rep variations are a great way to emphasize the “bottom” portion
of a passing movement, giving the pecs an extra pump and stretch where they are utilized
the most.
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.
CT Cotton Bands
THIS GUIDE IS MEANT TO BE FOLLOWED FOR A TOTAL OF 12 WEEKS.

YOU SHOULD ADD MORE WEIGHT AND USE HEAVIER RESISTANCE BANDS AS THE
WEEKS PASS BY.

YOU MAY RE-ARRANGE YOUR WORKOUT DAYS TO FIT YOUR SCHEDULE, THIS
SCHEDULE IS ONLY A SUGGESTION!

WEEK MONDAY Tuesday Wednesday Thursday Friday Saturday SUNDAY
1 WORKOUT 1 WORKOUT 2 WORKOUT 3
2 WORKOUT 4 WORKOUT 5 WORKOUT 6
3 WORKOUT 7 WORKOUT 8 WORKOUT. 9
4 WORKOUT 10 WORKOUT 11 WORKOUT 12
MONDAY - WORKOUT 1
BAND PLACEMENT: SLIGHTLY ABOVE KNEES UNLESS OTHERWISE STATED NEXT TO EXERCISE
THESE MOVEMENTS ARE ALL A CIRCUIT SO YOU WILL COMPLETE A1-A5 WITHOUT
TAKING A REST PERIOD. AFTER COMPLETING ALL 5 REST 60 SECONDS THEN START
OVER. TOTAL COMPLETION IS 5 TIMES.

Set SETS Exercise Sets & reps REST TIME HASHTAG
A1 5 BANDED CLAMS AMRAP IN 30 SECS PER NONE MOVE TO A2 #dnfbandedclams
LEG
A2 5 BANDED KICKBACKS AMRAP IN 30 SECS PER NONE MOVE TO A3 #dnfbandedkickbacks
LEG
A3 5 BANDED GLUTE AMRAP IN 60 SECS NONE MOVE TO A4 #dnfbandedglutebridge
BRIDGE
A4 5 BANDED FIRE AMRAP IN 60 SECS NONE MOVE TO A5 #dnfbandedfirehydrants
HYDRANTS
A5 5 BANDED FROG AMRAP IN 60 SECS REST 90 SECONDS #dnfbandedfrogpumps
PUMPS TOTAL THEN START
A1-A5 AGAIN
CLICK HERE FOR VIDEO DEMOS:
https://vimeo.com/showcase/7385517
PASSWORD: BOOTY
WEDNESDAY - WORKOUT 2
BAND PLACEMENT: SLIGHTLY ABOVE KNEES UNLESS OTHERWISE STATED NEXT TO EXERCISE
THESE MOVEMENTS ARE ALL A CIRCUIT SO YOU WILL COMPLETE A1-A5 WITHOUT
TAKING A REST PERIOD. AFTER COMPLETING ALL 5 REST 60 SECONDS THEN START
OVER. TOTAL COMPLETION IS 5 TIMES.

CLICK HERE FOR VIDEO DEMOS:
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 SEATED AMRAP IN 45 SECS NONE MOVE TO A3 #dnfctbandseatedabductio
ABDUCTIONS ns
A3 5 CT BAND SQUAT AMRAP IN 60 SECS NONE MOVE TO A4 #dnfctbandsquat
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
https://vimeo.com/showcase/7406649
PASSWORD: BOOTY
FRIDAY - WORKOUT 3
BAND PLACEMENT: SLIGHTLY ABOVE KNEES UNLESS OTHERWISE STATED NEXT TO EXERCISE
THESE MOVEMENTS ARE ALL A CIRCUIT SO YOU WILL COMPLETE A1-A5 WITHOUT
TAKING A REST PERIOD. AFTER COMPLETING ALL 5 REST 60 SECONDS THEN START
OVER. TOTAL COMPLETION IS 5 TIMES.

CLICK HERE FOR VIDEO DEMOS:
Set SETS Exercise Sets & REST TIME HASHTAG
reps
A1 5 SPLIT SQUAT AMRAP IN 45 NONE MOVE TO A2 #dnfdbsplitsquat
USE BAND ABOVE KNEES SECS (E/L)
A2 5 SINGLE LEG HIP THRUSTS AMRAP IN 45 NONE MOVE TO A3 #dnfdbsingleleghipthrust
USE BAND ABOVE KNEES SECS (E/L)
A3 5 BANDED GLUTE BRIDGE AMRAP IN 45 NONE MOVE TO A4 #dnfbandedglutebridge
SECS
A4 5 JUMPING SPLIT SQUATS AMRAP IN 45 NONE MOVE TO A5 #dnfjumpingsplitsquat
SECS (E/L)
A5 5 BANDED LATERAL WALKS AMRAP IN 45 60 SECONDS THEN #dnfbandedlateralwalks
SECS (E/L) START A1
https://vimeo.com/showcase/7406655
PASSWORD: BOOTY
MONDAY - WORKOUT 4
BAND PLACEMENT: SLIGHTLY ABOVE KNEES UNLESS OTHERWISE STATED NEXT TO EXERCISE
THESE MOVEMENTS ARE ALL A CIRCUIT SO YOU WILL COMPLETE A1-A5 WITHOUT
TAKING A REST PERIOD. AFTER COMPLETING ALL 5 REST 60 SECONDS THEN START
OVER. TOTAL COMPLETION IS 5 TIMES.

CLICK HERE FOR VIDEO DEMOS:
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
https://vimeo.com/showcase/7406694
PASSWORD: BOOTY
WEDNESDAY - WORKOUT 5
BAND PLACEMENT: SLIGHTLY ABOVE KNEES UNLESS OTHERWISE STATED NEXT TO EXERCISE
THESE MOVEMENTS ARE ALL A CIRCUIT SO YOU WILL COMPLETE A1-A5 WITHOUT
TAKING A REST PERIOD. AFTER COMPLETING ALL 5 REST 60 SECONDS THEN START
OVER. TOTAL COMPLETION IS 5 TIMES.

Set SETS Exercise Sets & REST TIME HASHTAG
reps
A1 5 SPLIT SQUAT AMRAP IN 45 SECS NONE MOVE TO A2 #dnfdbsplitsquat
USE BAND ABOVE (E/L)
KNEES
A2 5 CT BAND HIP THRUSTS AMRAP IN 45 SECS NONE MOVE TO A3 #dnfctbandhipthrusts
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 BANDED REVERSE AMRAP IN 45 SECS 60 SECONDS THEN #dnfbandedreverselungeki
LUNGE KICKBACKS (E/L) START A1 ckbacks
CLICK HERE FOR VIDEO DEMOS:
https://vimeo.com/showcase/7406729
PASSWORD: BOOTY