Training plan legs and booty

26 Pages·1.723 MB·English

by  Amanda finniee

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
amandafinniee.com
SELECT A WEIGHT
3
DON’T GO TOO HEAVY –
You can always increase on the next set!
2
AVOID LOCKING
DON’T LOCK YOUR JOINTS –
It places weight on the joint when it should be on your muscle!
1
COMMITT
YOU’VE'STARTED,'SO'FINISH'–
Don’t'cut'sets'short'or'rush'to'finish!
amandafinniee.com
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
amandafinniee.com
POST YOUR PHOTOS …
FINNIEBOOTY
⌗
amandafinniee.com
HELP GUIDE
ROUTINE 1.
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
amandafinniee.com
HELP GUIDE
ROUTINE 1.
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
amandafinniee.com