For A Sexier Tush!!

2007-06-22T16:50:00.000-07:00

This program details the repetitions, sets tempo (speed in which you shoukd perform each exercise), the rest time (the time you take between sets to recover) and the intensity) the percentage of your maximum that you would work at in terms of load/weight).
Your personal trainer is best to explain these elements to you in more detail. Remember, this program assumes that you will be training with a fitness professional to assist and explain each movement so it is safe for your body's capabilities.

1. Step Hop Lunge

2007-06-22T16:49:00.000-07:00

This brilliant, explosive exercise is a movement pattern exercise. That means, it's not just lunge, but an exercise that will help you to increase your over all power and strength , speed and height and at the same time , REALLY tone your butt!

Instructions: Set up a step bench and raise so it is sturdy and its height is just below your knee level. Pick up a set of dumpbells. Serp up eith right leg onto the step, propulsively driving the left knee up to hip height and hopvertically with the right foot off thestep; you'll land back on the step with the right foot. Step down on the floor with the left leg adn tehn step back on the floor in a lunge movement(i.e, the right leg moves back into the lunge position). Alternate legs.

Trainging Tip: Be sure of your footing at all times. Try and keep your stepping leg close to the step as you move backwards, and use a weinght that you can lift, rather than a super heavy one.

Rest: 1:30
Intensity: 90% 1RM
Reps: 8-12
Tempo: 1:0:1:1
Sets: 2-4

2. Sumo Deadlift

2007-06-22T16:29:00.000-07:00

This is a variation of the traditional deadlift. It uses a wider foot stance with your feet turned out (externally rotated), which activates more mid-minimus (i.e., external rotators of hips - anyone working with a personal trainer or who has participated in group fitness classes, particularly the new core class would have heard about this term before.)to help create a strongbracing effect on the posterior oblique sling and create forced closure, stabilising the S.I. joint (i.e., the base of the spine /sacroiliac joint).

Instructions: Engage your pelvic floor and then draw your navel in towards the spine. Remember to drive through the heel; think legs, hips , core, arm ,and always keep the pelvis level. Breathe in as you pull. Use this breathing when working up to 60 per cent of maximum effort. That is, if 100kgs id the maximum you can lift, then only lift 60kgs while you are working to perfect your technique and form.

Training Tip: It is important that you initiate the pull through the hips and legs, rather than through the back. This exercise is not suitable if you have a weak back, but can be effective for those who wish to improve lover back,gluteal and havstring integration. Your deadlift grip shoukd always be one hand under and one hand over. You can swap your ldft and right hands so the 'under' becomes an 'over' and vice versa, after each set.

Rest: 1:30
Intensity: 80% 1RM
Reps: 8-12
Tempo: 2:1:1:1
Sets: 2-4

3. Multi - Directional Lunge

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This exercise works the muscles around the hip joint in all three
dimensions, which means it is a very functional exercise, because it
accustoms the body to move in the directions we do on a daily basis,
and during sport.

Instructions: Engage your pelvic floor and then draw your navel in towards the spine. Step in to the forward lunge position, keeping your hips and shoulders parallel with the floor. Think of the bar as an extension of your shoulders making sure not to bring rotation or side flexion
into the movement. Work your way around the multi-directions in an
alternating fashion(i.e., front, front 45 degrees, side, back 45
degrees, back, etc). Monitor your foot and knee positions as mentioned
and be sure to avoid letting them drop in. And remember, alwaysavoid allowing the foot or knee to rotate inwards.

Training Tip: The hip, knee
and foot alignment is vital here. so that you don't impinge on the
joints and connective tissues. You may find this movement far more
difficult than a standard lunge as it requires a lot of stability.

Rest: 1:30
Intensity: 80% 1RM
Reps: 10
Tempo: 1:1:1:1
Sets: 2-4

4. Cross Box Step-Up

2007-06-22T15:51:00.000-07:00

This is a wonderful exercise that you will feel working, all the way through the glutes, particularly through the lateral sides of the hip area (i.e, internal/external rotators of the butt).

Instructions: This can be done using dumbbells or a barbell. Stand in front of a step to the right hand side. Step up right foot on step - so that the right foot is in line with left hip or at a 30 degree angle. Step left foot up on the left top of the step then step right foot down on floor, so that the left knee is at a 30 degree angle(left foot in line with right hip).

Training Tip: Knee alignment is important in this exercise as you want to avoid any strain on the medial(inside)of the knee.

Rest: 1:30
Intensity: 80% 1RM
Reps: 8-12
Tempo: 1:1:2:1
Sets: 2-4

5. Front Squat

2007-06-22T15:40:00.000-07:00

A front squat promotes better posture, keeping the chest upright. It is an exercise that can be used instead of a typical squat, and uses a bar resting on the upper back. This exercise is particularly beneficial to females, as it promotes strength through the upper back and postural muscles, where women often tend to be weak.

Instructions: Hold a barbell or a dumbbell in front of the body. Start the exercise by engaging through the midsection to support the spine. maintain a neutral alignment with a wide stance. As you lover into the movement be aware of alignment(keep knee in line with the second toe) and make sure the spine says in neutral alignment, with chest up,, keeping eyes focused on the horizon. This exercise has been a very successful exercise with females and for also strengthening the erectorspinae muscles.

Training Tip: Engage abdominals, keep in mind neutral spine at all times.

Rest: 1:30
Intensity: 80% 1RM
Reps: 8-12
Tempo: 2:1:2:1
Sets: 2-4

6. Hip Extention Knee Flexion

2007-06-22T15:07:00.000-07:00

This exercise allows you to balance out weaknesses and strengths from one leg to the other. Each leg must contribute equal force to maintain balance and, therefore, help to keep or reshape a symmetrical butt. It also works your hamstring,glutes and back extensors as a unit(the extensor chain).

Instructions: Lying on your back, place both legs on top of the ball with your anklesatthe top of the ball. Place your arms out wide at shoulder height with palms facing up to the ceiling. Lift your hips and bod off the ground keeping a straight line from ankle to shoulder. Start the movement by pulling the all towards you and extending your hips as you bend your knee into a flexed position. Make sure hips stay extended as you toll the ball towards you. The tendency is to drop your hips here,which will impair the amountofglute recruitment in this movement.

Training Tip: It is essential with this exercise that you engage the hips in the movement - too many people just use the flexion movement i.e.,bringing the ball into the butt. You must extend your hips(push hips up!) at the end of the movement. This will then be a functional and excellent exercise.

Rest: 1:30
Intensity: -70% 1RM
Reps: 8-12
Tempo: 2:1:2:1
Sets: 2-3