Big Booty Workout with Sadie Meyer (she/her)

Workout: 
1A. Leg Curl Machine: 4 sets x 15-20 reps (moderate weight) 
1B. Banded Glute Kickbacks: 4 sets x 20 reps/leg (heavy band) 

2A. Hip Thrust: 6 sets x 6-8 reps (HEAVY) 
2B. Banded Bodyweight Hip Thrust: 6 sets x 20 reps 
Rest 2:30 

3A. Front Rack Reverse Lunge (with barbell): 4 sets x 6-8 reps 
(HEAVY)
Note: Increase weight every set.
3B. Landmine RDL: 4 sets x 12 reps (mod/heavy)  
Rest: 2:00
 
4A. DB RDL: 4 sets x 8 reps, then drop weight 50% and perform 8 more reps 
4B. Good Mornings: 4 sets x 12-15 reps 
Note: You can use a band, straightbar, or barbell for this exercise.
 
5A. Adduction Machine: 4 sets x 15-20 reps 
5B. Abduction Machine: 4 sets x 15-20 reps 
Rest 1:00 

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Warm-Up Suggestions: 

• Treadmill (low speed) 
• Stair Climber (low speed) 
• Lateral Band Walk 
• Banded Good Morning 
• Superman Lunge 
• Bodyweight Glute Bridge 
• Leg Throws 

Cool Down Suggestions: 

• Treadmill (low speed) 
• Stretch/Yoga 

 
Designed by: Sadie Meyer, MS, RDN, CPT