Build-A-Booty
Day 1 Circuit
Squats (Narrow Stance)
Straight Leg Dead Lifts (Smith
Machine)
Hip Thrusts (Smith Machine)
Kick Backs (Cable Machine)
Hip Abductor Machine
Split Squats (Barbell)
Cable Squats (Cable Machine)
Day 2 Circuit
Sumo Squats
Reverse Lunges
Kick Backs (Cable Machine)
Cable Lunges (Cable Machine)
Cable Hip Abductor (Machine)
Hip Thrusts (Smith Machine)
Cable Squats (Cable Machine)
Day 3 Circuit
Single Leg Dead Lifts (Smith
Machine)
Split Squats (Barbell)
Kick Backs (Cable Machine)
Hip Abductor Machine
Single Leg Hip Thrusts (Dumb
Bell)
Squats (Narrow Stance)
Cable Squats (Cable Machine)
Rest 20-30 sec in between
4 Sets of 10 Reps
4 Sets of 10 Reps
4 Sets of 10 Reps
4-5 Sets of 10 Reps
4-5 Sets of 15 Reps
4 Sets of 10 Reps
4 Sets of 20 Reps
Rest 20-30 sec in between
4 Sets of 10 Reps
4 Sets of 10 Reps
4-5 Sets of 10 Reps
4 Sets of 10 Reps
4 Sets of 10 Reps
4 Sets of 15 Reps
4 Sets of 20 Reps
Rest 20-30 sec in between
4 Sets of 10 Reps
4 Sets of 15 Reps
4 Sets of 10 Reps
5 Sets of 15 Reps
4 Sets of 10 Reps
4 Sets of 10 Reps
4 Sets of 20 Reps
 Exercise Breakdown:
1. Squats (Narrow stance)

Description: Standing with your feet slightly more than hip width apart,
keeping your hips aligned over your knees and your knees aligned over your
ankles. Make sure you do not round your back, it could cause potential injury
and stress on the lower back. Initiate the movement by sending the hips
backwards as your knees begin to bend. Stick your butt out and make sure the
chest and shoulders remain upright as your back stays straight. Keep your head
facing forward. The more depth you have in your squat the more effective it
will be. Return to starting position.

a. 4 sets total
b. 1st set: warm up, using just the bar no additional weight complete 1 set of
10 reps
c. 2-3rd set add weight. If you are a beginner, I would suggest only adding
5-10lbs to each side for these two sets. Complete 10 reps in each set
d. 4th set bump up the weight (optional) For the last set, try adding weight
to each side (I recommend adding 5lbs extra to each side). Complete 8-
10 reps for this last set
2. Sumo Squats

Description: Keeping the same form as narrow stance squats, except you will have
your feet wider than hip width apart and pointing your toes outward.

a. 4 sets total
b. 1st set: warm up, using just the bar no additional weight complete 1 set of
10 reps
c. 2-3rd set add weight. If you are a beginner, I would suggest only adding
5-10lbs to each side for these two sets. Complete 10 reps in each set
d. 4th set bump up the weight (optional) For the last set, try adding weight
to each side. Complete 8-10 reps for this last set

3. Straight Leg Dead Lifts (Smith Machine or Easy Curl Bar)

Description: Standing approximately an inch apart from the bar with your legs
about hip width apart, grab ahold of the bar and bend your upper body forward
keeping your spine neutral, chest and head lifted upright, keeping your legs
straight (have a slight bend to the knee to prevent injury). Go down as far as
you can without bending your knees, then use your hamstrings and glutes to
lift your upper body back to a standing position. This can be done on the Smith
Machine or using a barbell as demonstrated in the picture below.
 a. 4 sets total
b. 1st set: warm up, begin by adding a lighter weight to each side. For
beginners, I would recommend adding 10lbs to each side. Complete 10
reps for the 1st set
c. 2-3rd set add a higher weight to each side. Complete two sets of 10 reps
d. 4th set add a small amount of weight (optional)

4. Hip Thrusts (Smith Machine or Easy Curl Bar)

Description: Using a flat bench, place the end of the bench slightly in front of
the bar. Rest your upper back (shoulder blades) on the edge of the bench
placing your feet at a 90-degree angle in front of you. Place the bar across your
hips. Begin with your hips lowered to the ground and your butt touching the
floor. Dig your heels into the floor as you raise your hips in the upward motion,
squeezing your glutes at the top. Lower back down. Repeat
 a. 5 sets total
b. 1st set warm up, lighter weight
c. 2-3rd set, increase weight slightly
d. 4th set, increase to max weight (optional)

5. Kickbacks (Cable Machine)

Description: Lower the cable to the ground and connect an ankle strap the cable
hook. Bend your upper body forward keeping your back in a neutral position,
using the cable machine to hold on to for support. Beginning with one leg at a
time, keeping the standing leg slightly bent, raise your other leg up aligning it with
your standing leg ankle. Then push that leg backwards into a full extension,
squeezing your glutes at the top. Slowly bring leg back to bent position. Repeat
with the other leg.

a. 4 sets total
b. 1st set warm up, lighter weight
c. 2-3rd set increase weight slightly
d. 4th set increase to max weight (optional)
6. Reverse Lunges (Barbell)

Description: Begin with both legs in a parallel position with the bar bell balanced
across your shoulders. Lunge backward keeping the front knee bent at a 90-degree
angle, not letting your knee extend past your ankle. Come back to a standing
position, repeat with the other leg.

a. 4 sets of 10 reps total

b. sets 1-4 remain at same weight

7. Split Squats (Barbell)

Description: Begin by placing the ball of your foot on the edge of a bench fully
extended, the other placed directly in front of the bench in alignment with your
hips. Have the bar bell resting across your shoulders. Bend at the knee, keeping
the supporting leg knee at a 90-degree angle. Extend back up.
 a. 4 sets of 10 reps total per leg
b. sets 1-4 remain at the same weight

8. Cable Squats (Cable Machine)

Description: Starting with your feet placed hip width apart slightly in front of
you so your body is at an angle. Initiate the movement by sending the hips
backwards as your knees begin to bend. Stick your butt out and make sure the
chest and shoulders remain upright as your back stays straight. Keep your head
facing forward. The more depth you have in your squat the more effective it
will be. Extend back to the starting position, squeezing your glutes tightly at
the top to activate the muscle.

a. 4 sets of 20
b. Increase the weight each set (optional)
I’d like to thank each and every one of you for the constant support you’ve
shown me over the past year. This free booty plan is just a small way for
me to show you all how much I appreciate your loyalty and support.
Thank you <3

@ashleigh_jordan