WELCOME
HI BABE, WELCOME TO THE BOOTY BUILDING BIBLE!
I’m so excited you’ve downloaded this guide and hope you
LOVE the workouts as much as I do!
This guide is perfect to help kick-start your fitness journey, or mix
up your current workouts and give that booty some extra
attention!
I’ve created 5 killer workouts, focusing on your lower body and
glutes. Ideally, you should use these workouts amongst some
upper-body or cardio workouts to help sculpt your
entire physique.
This guide is yours forever, meaning you can repeat the workouts
- trust me, they’ll always challenge you and you will always feel
the burn!
Hit me up on my Instagram and let me know how you’re getting
on - I can’t wait to hear from you.
Let’s get after it!
TRAINING TERMS
To set you up for success, I’ve given you some key words and phrases to
get used to. These will be used in your training plan, so make sure you’re
familiar with them!
SET The amount of times you do a single exercise in a group.
REPS The amount you repeat that exercise per set.
SUPER SET: A set that includes two types of exercises in a row without resting
between them.
GIANT SET: A set that includes three or more types of exercises in a row without
resting between them.
DROP SET: Remove weight or resistance from an exercise and continue doing
repetitions with a minimum rest (maximum 20 seconds).
REST PAUSE SET: Rest 30 - 45 seconds after reaching the fault and perform more
repetitions.
TIME UNDER TENSION (TUT): Amount of time you use to complete a repetition.
PARTIALS Making a repetition with a limited range of motion can be from the
beginning to the middle or from the isometric point to the middle.
ISOMETRICS: Perform pauses and contractions as described in the plan.
ACTIVE REST / ACTIVE PAUSE: Perform aerobic exercise (jogging, skipping, etc)
between sets to increase caloric expenditure.
GLUTES
WHY FOCUS ON THE BOOTY?
Before I get into some technical stuff regarding glutes, I just wanna address the
elephant in the room - we all want a peachy booty, right?!
There is no shame in wanting to put on your favourite jeans, look in the mirror and
think “daaaaamn baby got back!”
However, we actually use our glutes a lot more than you probably realise to do basic
movements like walking uphill, lifting things and even just standing up. Having
strong glutes can also help avoid injury to your lower back, hips and knees.
This is why it’s important to understand the reasons and benefits for glute-specific
training beyond aesthetics.
It’s important to focus on your technique when training your glutes, as the repercussions of poor form can result in injuring your lower back, hamstrings and hips.
Training your glutes effectively will improve your ability to perform functional movements like walking, running and jumping, which will help your overall exercise performance.
When you feel fitter overall, you’ll be more likely to do more exercise to continually
improve! Pushing through the first few workouts is the hardest part, and once you
start to see the benefits you won’t want to stop!
I created The Booty Building Bible to help you improve your form, let you explore
some exercises you may not have tried before and strengthen your glutes.
Now, get ready to get your sweat on, feel the burn and build those glutes!
GLUTES ANATOMY
PARTS OF THE PEACH
The gluteus is divided into three muscles, each of which has a
different function. These are:
Gluteus Minimus: The gluteus minimus is the smallest of
the three muscles that make up the gluteus; it is located
under the medius buttock and shares the same characteristics in terms of function and anatomy with it. They share the
same points of origin and the insertions are practically the
same, therefore this muscle contributes a large part of the
stability of the hip as well.
Gluteus Medius: The gluteus medius as well as the gluteus
minimus are commonly known as the small gluteal muscles,
and they share the same anatomy and functions. We can find
the gluteus medius above the hip joint, covering the gluteus
minor. This provides shape in the upper part of the gluteus
and provides hip stability when standing on a leg. When you
walk or when you run, if your gluteus medius is weak your hip
stability is likely to be too, and this can cause long-term injury
to the knees and lower back.
Gluteus Maximus: The gluteus maximus is the largest of
the three that make up this muscle group. It provides shape
to your hips and buttocks. It’s divided two parts, the gluteus
maximus superior and the lower. The gluteus maximus is
undoubtedly one of the most important muscles in the body
due to its different inserts, that allow extensor movements of
the hip, hip abduction and hip rotation. In brief, it handles
most of the movements in daily life.
In order to maximise results when training glutes, you should
complete a variety of workouts that work all of these muscles. This guide gives you a range of different glute-focused
<exercises to make sure you’re hitting each of these muscles!
WORKOUT
We are going to do each routine with a day of complete rest between them, avoid
doing the routines all the days in a row, in this way we can respect the rest and
recovery time necessary to see positive changes.
EXERCISE
LEGS - GLUTES
SERIES
LINK
1) Constant tension banded squats
4 x 12-15 reps
https://vimeo.com/476849496
2) Reverse curtsey lunge
4 x 12 reps c/p
https://vimeo.com/399968847
3) Hip thrust with band
3 x 15 reps
https://vimeo.com/399963857
3 x 10 -12 - 15 reps
https://vimeo.com/399972822
2 x 40 steps
https://vimeo.com/476694227
4 x 15-15-20-20 reps
https://vimeo.com/475687988
4) Seated quad extensions
5) Monster walk with bands
6) Standing calf raise with band
EXERCISE
GLUTES ISOLATION
SERIES
LINK
3x12 reps c/p
https://vimeo.com/439062955
2) Glute bridge with band
3x15 reps
https://vimeo.com/300390410
3) Reverse hyper with band
3 x 20 reps
https://vimeo.com/439063312
1) Single leg hip thrust
4) Lunge with short loop
5) Monster walks Superset with:
6) Frog pump with band
EXERCISE
1) Sumo squat with band
2) Good morning with band
3) Reverse lunge with band
4) Donkey kickbacks with band
3x15 reps each leg
https://vimeo.com/399957968
2x40 steps
https://vimeo.com/476694227
2 x 30 reps
LEGS - GLUTES
SERIES
https://vimeo.com/439060528
LINK
4 x 12 reps count 3 sec
when you go down
https://vimeo.com/475697148
4 x 15 - 20 reps
https://vimeo.com/439062832
3 x 15 reps
https://vimeo.com/476683188
3 x 15 - 20 reps
https://vimeo.com/475681236
5) Hamstring curl with band
3 x 20 reps each leg
https://vimeo.com/467494404
6) Lateral standing kicks
2 x 30 reps each side
https://vimeo.com/404838459
WORKOUT
We are going to do each routine with a day of complete rest between them, avoid
doing the routines all the days in a row, in this way we can respect the rest and
recovery time necessary to see positive changes.
EXERCISE
GLUTES ISOLATION
SERIES
1) Kneeling squat with band
2) Deadlift with band
3) Glute bridge with abductions
4) Sumo squat with jump
5) Donkey kickbacks with band , Superset con:
6) Lying abductions with band
EXERCISE
LINK
3x10 - 12 reps (Contract
for 2 sec in all the reps)
https://vimeo.com/399966559
3x12 reps
https://vimeo.com/475695935
3x15 reps (every 3
abductions is a rep)
3x10 reps (a squat +
a jump equals 1 rep)
https://vimeo.com/439063104
2x20 - 25 reps each leg
https://vimeo.com/439063146
2 x reps to the failure
https://vimeo.com/445557936
GLUTES ISOLATION
SERIES
https://vimeo.com/439063060
LINK
1) Hip thrust with band
3 x 15 reps
https://vimeo.com/476711870
2) Pull through with band
3 x 12 reps
https://vimeo.com/439063247
3) Frontal step ups
2 x 15 reps each leg
4) Half-Circle kicks , GIANT SET with::
5) Fyre Hydrants
6) Seated banded abductions
https://vimeo.com/399944435
https://vimeo.com/439061459
3 x 15 reps each leg
And 30 reps (the last
exercise)
https://vimeo.com/439062768
https://vimeo.com/445557940
SUPPLEMENTS
This PDF is not a suggestion to take all these supplements, it is an informative
material, if you have any questions about what you should take, and which is the
most beneficial for your personal goal, do not hesitate to contact me at
coaching@fitbyvalen.com
MICRO FACTOR PACK
Micro Factor brings together 6 different products into 1 convenient packet to give your body
what it needs for a strong immune system and keep it functioning at its very best.
Each serving of Micro Factor delivers full doses of:
* Antioxidant
* Multivitamin
* Probiotic
* CoQ10
* Essential Fatty Acids (EFA)
* Fruit & Veggies
https://1stphorm.com/products/micro-factor/?a_aid=Valentina
OPTI-GREENS 50
Opti-Greens 50's blend of 8 ORGANIC grasses and greens delivers the equal vitamins and minerals of a 2oz shot of juiced greens. This extra boost of vitamins and minerals helps you feel great
every day! Along with the vitamins & minerals in the grasses, Opti-Greens 50 is packed with carotenoids and bioflavonoids. These antioxidants help remove free radicals that can wreak havoc
on your immune system.
* Every serving of Opti-Greens 50 is packed with 50 hand-chosen, gluten-free, alkalizing ingredients to help build a strong immune system and stay healthy. Opti-Greens 50 has a diverse
blend of fruits, veggies, and grasses to maximize the nutrients you’ll get in every scoop.
https://1stphorm.com/products/opti-greens-50/?a_aid=Valentina
OPTI-REDS 50
Opti-Reds 50 can increase nitric oxide in the blood by getting rid of free radicals. These free
radicals destroy nitric oxide and reduce blood flow. Opti-Reds 50 reduces these environmental
toxins with a combination of phytonutrients and antioxidants. This helps improve blood flow,
energy levels, brain function, blood pressure ... and much more!
* Boost energy, exercise performance, brain function, and metabolism.
* Increase nitric oxide and blood flow.
* Reduce free radical production.
* Promote a healthy immune system
https://1stphorm.com/products/opti-reds-50/?a_aid=Valentina
FULL MEGA
There are many things that can trigger inflammation in the human body. Taking in ample
amounts of omega-3 essential fatty acids in your diet from oily fish sources can help naturally
suppress this inflammation.
If your diet is not rich in meals containing oily fish, you can now supplement with Full-Mega to
reap the benefits of these essential fatty acids. The highly concentrated EPA/DHA blend of omega-3’s in Full-Mega offers full support for overall health.
* Full-Mega is formulated with full efficacious doses of EPA and DHA from the highest quality
deep-sea fish oils and contains an antioxidant blend that not only aids in the products stability
and efficacy, but surpasses all pharmaceutical standards for freshness and purity.
https://1stphorm.com/products/full-mega/?a_aid=Valentina
DAILY STACK
Between working out, long hours at work, and life in general, our body has a high demand for
nutrients so that you can function at 100% inside and outside of the gym. The Daily Stack delivers those key nutrients, in proper amounts, so that you can power through even the toughest
days. With the Daily Stack, you know that you're covered!
This stack contains:
Micro Factor
Opti-Greens 50
https://1stphorm.com/products/the-daily-stack/?a_aid=Valentina
POST WORKOUT STACK
This is the perfect place to start as proper post workout is the MOST IMPORTANT window in your
training! It stacks Phormula-1 & Ignition together. Ignition will rapidly replenish glycogen which
equates to muscle energy. At the same time, Phormula-1 is a rapid assimilation protein, which
means it gets into the muscles very quickly and begins repairing them fast. You'll recover faster,
reduce muscle soreness, muscles will feel fuller longer, and you'll feel better all throughout the
day. If you train with intensity, Phormula-1 and Ignition will help you get the most out of your
grueling efforts!
* Ignite Muscle Growth
* Restore Glycogen Levels Post-Workout
* Reduce Recovery Time
* Amazing Taste
This stack contains:
* Phormula-1
* Ignition
https://1stphorm.com/products/post-workout-stack/?a_aid=Valentina
LEVEL 1
Level-1 contains among the highest levels of glutamine and glutamine peptides available in a
protein supplement at over 4 grams per serving! Glutamine makes up roughly 61% of the amino
acid pool in muscle tissue, which quite simply translates into an improved ability of your muscle
to deal with stress and the daily beat down you put your muscles through.
Level-1 is also rich in the Branched Chain Amino Acids, the “do-everything” amino acids so
important to muscle. They are anti-catabolic, which means they help prevent too much breakdown of muscle while also being THE triggers which turn on muscle growth while also being
available as a valuable fuel source for your muscles in times of need. Level-1 has over 5 grams of
BCAA per scoop!
https://1stphorm.com/collections/protein/products/level-1/?a_aid=Valentina
LEVEL 1 BARS
Just one bite is all it takes to realize the Level-1 Bar is the best protein bar you’ve ever tried! No
matter what your goal is - lose weight, gain muscle, or be healthier - eating protein consistently
throughout your day is vital. With the low temperature baked Level-1 Bars, you now have the
world’s highest quality, best tasting protein in the convenience of a bar that you can eat
anywhere.
https://1stphorm.com/collections/protein-bars/?a_aid=Valentina
LIPOSOMAL VITAMIN C
Vitamin C is a strong antioxidant that can strengthen your body’s natural defenses to protect
cells from free radicals that cause oxidative stress, which can harm your body over time. Vitamin
C can also play a vital role in cardiovascular health, improving iron absorption, and ensuring
immune system function. 1st Phorm’s Liposomal Vitamin C utilizes liposomal delivery to drastically increase nutrient uptake, delivery, absorption, and efficacy.
https://1stphorm.com/products/vitamin-c/?a_aid=Valentina
LIPOSOMAL VITAMIN D3
Vitamin D is a fat-soluble vitamin that is naturally occurring in a few foods but is primarily
produced by exposure to sunlight. Vitamin D is vital for strong bones and healthy muscle, and
for brain and respiratory function. 1st Phorm’s Vitamin D utilizes liposomal delivery to drastically increase nutrient uptake, absorption and efficacy.
https://1stphorm.com/products/liposomal-vitamin-d3/?a_aid=Valentina
VEGAN POWER PRO
The key to Vegan Power Pro is its purity: Vegan Power Pro utilizes only the highest quality vegan
protein sources to provide a superior amino acid profile. Because of the all-natural ingredients
and vegan protein sources used in Vegan Power Pro, it is ideal if you are lactose intolerant or
have difficulty digesting animal sources of protein. It is virtually void of carbohydrates making it
an ideal protein if you are on a low-carb diet or trying to increase your protein intake without
additional fats being added to your diet. Vegan Power Pro is perfect anytime throughout the day
or before bed to promote muscle repair and lean muscle growth. It can also be paired with 1st
Phorm’s Ignition® immediately post-workout to fuel muscle recovery.
The Phytonutrient Blend in Vegan Power Pro contains 10 natural ingredients that can reduce
inflammation throughout your body and are key in removing tissue damaging free radicals.
https://1stphorm.com/products/vegan-power-pro/?a_aid=Valentina