INTRODUCTION

Welcome to your FREE Building the Bikini Body Workout! This lower body workout is just a nice
introduction to what my programs are all about for my clients - programs that consistently
help build some of the best bikini physiques in the world.

When it comes to taking your training to the next level, a lot of it comes down to doing the
basics really well over a LONG period of time. No gimmick Instagram exercises and meaningless
workouts made only for engagement. Building a world-class physique is about mastering the
basics and doing the hard things that people generally don’t like doing.

This workout is a demonstration of my workout structures and thought processes for helping
women all over the world with my training methods. I have sold over 100,000 programs which
means people have committed to investing into my coaching, training and programs - I’ll take
it as a compliment.

Give this workout a try and experience my programming for yourself! This is just a teaser of
how you Build the BEST Bikini Body possible. This workout is not designed to crush you and
destroy you, it’s designed to show you how to train intelligently!

Enjoy!

PA G E 1
WHAT THE WORKOUT COVERS FROM
A MOVEMENT PERSPECTIVE

Training the lower body comes down to ensuring you are training your key movement patterns.
My goal of building balanced bikini physiques is about programming exercises which train
each of these movements. I don’t want to repeat the same movement pattern over and over
as this will neglect other key movements. That is not how we create balance!

Our workout will center around 4 key movement patterns:

1 Hip Hinge (Hip Extension) - exercises like the RDL, or a Back Extension.

2 Knee Dominant Movements - exercises such as Split Squats, Squats, Lunges, Leg Press,
etc. (note that these are still exercises which can be effective for glutes).

3 Bridge Pattern - exercises like your typical Hip Thrust or Glute Bridge movement

4 Knee Flexion - exercises like your Hamstring Curls, whether it’s a lying hamstring curl or
seated, hamstrings are trained in hip extension and through knee flexion so we want to focus
on each pattern.

PA G E 2
BIKINI BODY BUILT FROM GETTING STRONG!

My focus for training women always comes back to getting stronger - this is our foundation!
I have had women squat over 150kg, just a few months before winning their bikini comps.
Not everyone needs to squat super heavy, but whether you are new to lifting or a veteran, our
focus is to get strong.

I want you to get strong for low reps. I want you to get stronger for higher
reps. I just want you to get strong!

The key to building your best physique is not fearing the weight room. Big glutes, and shape
to your physique, are developed by building muscle mass. Strength is the foundation of what
I do with clients. While performing the exercises and rep ranges shown in the program, I want
you to focus on consistently adding weight to the bar or machine. Small increases, month to
month add up!

PA G E 3
READING THE PROGRAM

If you are new to my programs, you’ll find they’re set out a little differently to the generic fitness
programs out there. As a coach who specialises in program design, I want to be accurate and
specific with what I want. Let’s cover a few things:

The letters next to the exercises are the order, known as the series.

Your A) Series is the first exercise - simple!

Then we have a B1) and B2) series. This means it’s a partnership or a modified superset.
Note the rest periods. You perform B1) and then rest for 30 seconds. After the 30 seconds
you perform B2) and then rest 90 for seconds. That’s one set partnership of each. Then
move back to B1) for the second set.

If the letter has no number attached to it, for example: C) and D) series. This is a straight
set and not a superset.

The exercise name is second, and sets and reps are third. Note the reps are a range, i.e.
8-10 reps and not a fixed number. This gives you a buffer to work with.

Then we have tempo. Tempo is the speed you lift the weight. You can lift a weight slowly.
You can add pauses. Tempo allows us to be specific.

Next is rest periods - hit these!

Rest Periods

Pretty simple! The rest periods are clearly written in the program, so make sure you follow
them! Weights and resistance training is NOT cardio. To lift as optimally as possible, you need
to recover set to set which we do best through resting.

Use the full rest periods!

Do not get in the habit of thinking about aiming to get the session done as quickly as possible
or that you need to keep your heart rate as high as you can. This is counterproductive! Use
the rest periods between sets to optimise your ability to lift as heavy as you can between sets.

PA G E 4
READING THE PROGRAM

Tempo Guide

Tempo is the speed you lift a weight. We write it with a 4 digit representation:

The first number is the eccentric which is when the muscle is lengthening, i.e. lowering
in a squat.

The second number is the pause at the bottom of the eccentric, i.e. the bottom of the
squat.

The third number represents the concentric portion of the rep. This is when the muscle
is shortening and performing the most challenging part of the rep, i.e. when you are
driving up the weight from the bottom of the squat to the top.

The fourth and final number - this is the pause at the top of the concentric before
beginning the next eccentric rep, i.e. this is the top of a hip thrust.

For our RDL we have a 2210 tempo, so this means:

2 seconds to lower the weight.

2 seconds to pause the weight in the stretch position at the bottom where the glutes
are most challenged.

1 second to drive the weight back up to the top.

0 second pause at the top. Immediately lower back to the next rep.

Adding Weight Each Set

For our exercises in this workout we have either 4 working sets or 3 working sets. What I want
you to do is add weight to each set! Your final set should be the heaviest! Set to set, you should
have a small increase in weight. Our goal is to finish on a heavy set, and then the following
week you have a small increase.

We also want to ensure each set is quality. What I do not want is a huge weight disparity set
to set.

PA G E 5
READING THE PROGRAM

For example, for the Romanian Deadlifts we have 4 sets of 8-10 reps. An example of what I do
not want is:

Set 1 - 50kg

Set 2 - 60kg

Set 3 - 70kg

Set 4 - 80kg

This is too large of an increase in weight. It means the first 1-2 sets were more warm up sets.

Aim for around a 5% weight increase set to set. A better example of adding weight to the bar
would be:

Set 1 - 60kg

Set 2 - 62.5kg

Set 3 - 65kg

Set 4 - 67.5kg

Small increases set to see is what we want!

PA G E 6
WARMING UP

1 Bird Dog - 1 x 8 Reps Each Side

2 Side Plank - 2 x 20 Seconds Each Side

3 Bodyweight Squats - 1 x 12 Reps

4 Single Leg Glute Bridges - 1 x 12 Reps Each Leg

5 Proceed with Warming Up with the Romanian Deadlift - Perform 4 warm up sets
with 45 second rests between warm up sets:

Warm Up Set 1 - The Bar x 10 Reps

Warm up Set 2 - 50% of Working Set 1 weight x 10 Reps
Warm up Set 3 - 70% of Working Set 1 weight x 8 Reps
Warm up Set 4 - 85% of Working Set 1 weight x 5 Reps
Begin working Set 1 of RDL - The A) Series.

PA G E 7
 CLICK ON THE
THE WORKOUT EXERCISE NAME TO
WATCH A VIDEO

A BB Romanian Deadlift

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4

1 4 8-10 120s 2210
2 4 8-10 120s 2210
3 4 8-10 120s 2210
4 4 8-10 120s 2210

B1 Lying Leg Curl

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4

1 3 8-10 30s 3010
2 3 8-10 30s 3010
3 3 8-10 30s 3010
4 3 8-10 30s 3010

B2 DB Bulgarian Split Squat

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4

1 3 8-10 Each Leg 90s 2010
2 3 8-10 Each Leg 90s 2010
3 3 8-10 Each Leg 90s 2010

4 3 8-10 Each Leg 90s 2010

C BB Hip Thrusts - Paused

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4

1 3 10-12 90s 2012
2 3 10-12 90s 2012
3 3 10-12 90s 2012
4 3 10-12 90s 2012

D Leg Press - Feet Middle - Paused

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4

1 3 10-12 75s 2210
2 3 10-12 75s 2210
3 3 10-12 75s 2210
4 3 10-12 75s 2210

E Cable Kickbacks

WEEK SETS REPS REST TEMPO SET 1 SET 2 SET 3 SET 4

1 2 10-12 Each Leg 45s 2010
2 2 10-12 Each Leg 45s 2010
3 2 10-12 Each Leg 45s 2010
4 2 10-12 Each Leg 45s 2010

PA G E 8
SUMMARY

This workout is just a nice introduction to what my Building the Bikini Body programs are all
about. What looks simple on paper, when done well, can actually be the most challenging
workouts you will ever do.

Remember, when it comes to building muscle mass, it is about quality and consistency.
Doing high quality exercises consistently well over time. My client results come from my
clients working with me long term and slowly but surely, improving!

Enjoy this workout and get a taste of what Building the Bikini Body series is all about.

PA G E 9
Copyright ©️ Carroll Performance Pty Ltd
All rights reserved. No part of this e-book may be reproduced in any form or by any means,
electronic or mechanical, including photocopying, recording or by any information or retrieval,
without prior permission in writing from the publisher. Under the Australian Copyright Act 1968 (the Act), a
maximum of 10 percent of the number of pages of the e-resource or chapter, whichever is the
greater, may be photocopied by any educational institution for its educational purposes provided that the
education institution (or the body that administers it has given a remuneration notice to Copyright
Agency Limited (CAL) under the Act.

Disclaimer
The content of this e-book is to serve as a general overview of matters of interest and is not
intended to be comprehensive, nor does it constitute medical (or other) advice in any way. This e-book is a
compilation of one person’s ideas, concepts, ideologies, philosophies and opinions. You should carry out your
own research and/or seek your own professional advice before acting or relying on any of the information
displayed in this e-resource. The author, and its related entities will not be liable for any
injuries, loss or damage that may arise out of your improper use of, or reliance on, the content of this
e-resource. You accept sole responsibility for the outcomes if you choose to adopt and/or use the
systems, methods, ideas, concepts and opinions within the content of this e-book.

info@coachmarkcarroll.com www.coachmarkcarroll.com