HOME
GROWN
BOOTY
YOUR 8 WEEK GUIDE TO BOOTYLICIOUS GAINS!
HOME GROWN BOOT Y
2
CONTENTS
COPYRIGHT
3
PRODUCT DISCLAIMER
4
ABOUT THE AUTHOR
5
MISSION STATEMENT
6
OVERVIEW
7
RESULTS
HOW TO TRACK YOUR
PROGRESS
NOTE FOR BEGINNERS
EDUCATION
8
THE IMPORTANCE OF
STRETCHING AND FLEXIBILITY
18
WHY IS STRETCHING IMPORTANT?
19
IN MY EXPERIENCE
19
HOW AND WHEN TO STRETCH?
20
EXERCISE FORM
21
WHAT IS FORM?
22
9
FORM IS IMPORTANT
22
10
HOW TO MAINTAIN CORRECT FORM?
22
11
NUTRITION
23
THE DB BOOTY BAND
11
CARBOHYDRATES
24
WHAT ARE YOUR GLUTES?
12
PROTEIN
25
BENEFITS OF STRONG GLUTES
12
FATS
25
WHAT IS GLUTE ACTIVATION?
12
HYDRATION
26
WHY IS GLUTE ACTIVATION
NECESSARY?
13
WHY AREN’T YOUR GLUTES
ENGAGING?
13
MIND-MUSCLE CONNECTION
14
HOW DO YOU KNOW WHEN YOUR
GLUTES ARE ACTIVATED?
TRAINING PRINCIPLES
14
GLUTE ACTIVATION
27
BOOTY GUIDE PROGRAM
30
PHASE ONE
30
PHASE TWO
37
PHASE THREE
44
PHASE FOUR
51
15
STRETCHING & COOL DOWN ROUTINE
59
RESISTANCE TRAINING
16
EXERCISE GLOSSARY
60
PROGRESSIVE OVERLOAD
16
GLUTE ACTIVATION
60
17
BOOTY PROGRAM
64
WHAT IS STRETCHING?
18
STRETCHING
80
STATIC STRETCHING
18
STRETCHING
REFERENCES
85
HOME GROWN BOOT Y
COPYRIGHT
3
COPYRIGHT
The information contained within the Home Grown Booty Guide is owned by
Dannibelle and subject to copyright protection. All online content sold and
distributed by Dannibelle including digital products, e-books, PDF downloads,
resource material, videos and online content is licensed to a single user only. No
part of this program can be copied, reproduced or transferred in any form without
the express consent of Dannibelle. Customers must not share, distribute, copy or
transfer their purchased product to a third party. Fines up to $10,000 may apply to
person/s found to be infringing this copyright policy.
HOME GROWN BOOT Y
COPYRIGHT
4
PRODUCT
DISCLAIMER
The content contained in “Home Grown Booty” is written by Danielle Robertson.
The intention and objective of this e-book is to assist individuals within the
specified market to progress towards the goals outlined within this e-book. This
information is not designed to address any health issues, injuries or any other
problems which could be further aggravated from the exercises included in this
program. If you have any concerns with pre-existing health problems it is highly
recommended that you seek professional medical advice prior to commencing the
program. If you experience any pain or discomfort when performing the exercises,
outside of normal muscular tension, it is strongly recommended that you seek
professional medical advice.
The content within this e-book is for targeted strength development and should
not substitute professional medical advice. The exercise descriptions, although
substantive, are only a guideline and should not be relied on as a sole source of
information. Information contained within this program is intended to be a basic
guideline for a broad-spectrum audience. Any specific medical questions and
concerns should be addressed by a medical expert.
“Home Grown Booty Guide” has been created to be incorporated as part of a
balanced lifestyle and does not promote poor body image or excessive training
regimes. The program and Dannibelle undertake no guarantees, warranties or
representations, whether it be express or implied, as to the accuracy or usefulness
of this advice and information included within this document. Dannibelle is
not liable for the use of the information provided within this guide as it is not
individually designed or tailored.
The intellectual property within the book is the property and copyright of
©Dannibelle. This e-book, or any parts of it, must not be used in a way which will
breach the intellectual property rights of Dannibelle. This includes, photocopying,
recording, reproducing, broadcasting, selling or dispersing without the express
permission of Dannibelle.
HOME GROWN BOOT Y
INTRODUCTION
ABOUT
THE AUTHOR
My name is Danielle Robertson, I’m a law student, qualified personal trainer and
health and fitness blogger from Queensland, Australia. Growing up I was an
Australian National Youth track and field athlete and have been involved in sport
and athletics for over a decade. Naturally, my love for fitness has inspired my
creation of health and lifestyle social media content and I became a part of an
incredible and supportive community of passionate individuals. I have recently
completed my Bachelor of Justice (Criminology) and have begun working in the
fitness industry (whilst still studying law). The demand from my social media
encouraged me to further my education and become qualified in Fitness. I
obtained my Certificate III & IV in Fitness through Fernwood Learning. I chose
to put in the work, become more involved in the fitness industry and gain my
qualifications to help those who have reached out to me for help and advice.
As a student, I completely understand what it’s like to be time poor and as an
ex-athlete, I understand the importance of strong glutes. I have created this
program to help those who are looking for effective and efficient workouts to
complete at home for optimal booty strengthening, growth and tone.
5
HOME GROWN BOOT Y
INTRODUCTION
6
MISSION
STATEMENT
“BOOT Y BOOT Y BOOT Y ROCKIN’ EVERYWHERE”
Let me elaborate… the main purpose of this program is to build and strengthen your
glute muscles. Aside from the obvious aesthetic value of booty gains, strong glute
muscles also assist with athletic performance, posture and decrease risk of injuries.
Basically, the mission here is to make glorious booty gains in 8 weeks!
LET THE
GAINS BEGIN!
HOME GROWN BOOT Y
INTRODUCTION
OVERVIEW
Having trained and competed in athletics for a majority of my life, I have learnt
how to create and complete workouts outside of the gym. I performed a majority
of my workouts at home using little to no equipment and managed to obtain my
desired results (booty gains). I personally noticed the best results when I began
working with resistance bands, performing the same exercises that are contained
within this guide.
When I posted my transformation photos, I had a lot of requests for me to share
my workouts so this is exactly what I have done. I have created the Dannibelle
Booty Bands which offer optimal resistance for home glute building and toning
exercises. The Home Grown Booty program is a reproduction of the exact home
workouts I performed to obtain my booty building results in an easy and effective
8 week format.
BEFORE
AFTER
7
HOME GROWN BOOT Y
RESULTS
RESULTS
The aim of this program is to strengthen and grow your glutes. The first thing
you need to understand is that we all begin at a different starting line. Genetics
play a large role in where you store your fat and how easily you are able to put on
muscle. I personally carry my weight in my lower body and benefit from muscle
memory, therefore I find it easier to develop shape in my lower body. A lot of
factors will determine your results so don’t get disheartened or compare yourself
to others. We are all on our own fitness journey.
Remember there is no such thing as perfection and it is important to love and
accept our individuality. I believe your “ideal body” should be the point where
you feel your best and most confident. Setting fitness goals and wanting to
improve your health is wonderful but remember that physical change is easy in
comparison to mental change. Self love and acceptance is a journey. Appreciate
how far you have come and have faith in how far you will go.
8
HOME GROWN BOOT Y
RESULTS
HOW TO TRACK
YOUR PROGRESS
BEFORE & AFTER PHOTOS
I would love to see your progress photos! Please tag me in your photos on social
media @dannibelle
#DBooty & #SquadDB
Please feel free to email me your photos or share your progress story!
hello@dannibelle.com
@dannibelle
9
HOME GROWN BOOT Y
RESULTS
10
NOTE FOR
BEGINNERS
DISCLAIMER
If you are new to exercise it is recommended that you begin slowly and work
within your personal limitations. We all start somewhere and you will make
progress, so please do not rush or push yourself too far. The program has been
designed to begin with the lightest resistance band and progressively increase
resistance every two weeks. If you feel that a particular resistance is too strong or
is hindering your performance and technique, please decrease the resistance. If
you are new to these exercises please feel free to begin this program without the
use of the resistance bands until you feel confident in performing the workouts
with added resistance.
Know your limitations
These exercises need to be performed within your personal limitations. As a
precautionary measure, please ensure you receive medical clearance prior
to commencing the program. If you have any injuries please work within the
limitations and advice provided by your general practitioner. If you feel any pain
beyond the range of normal muscle tension from the exercise, either modify the
workout by ensuring your posture and technique is correct or stop performing the
exercise. If the exercises are too difficult reduce the amount of repetitions or lower
the resistance. The priority is that all the exercises are performed correctly, as
explained in this guide.
Beginners, pre-existing injuries and health conditions, pregnancy and
post-partum
It is strongly recommended that medical clearance be obtained prior to
completing any of the workouts contained in this guide. Dannibelle does not
assume any responsibility for any injuries or issues that may arise from failure
to obtain medical clearance and follow professional advice in regard to exercise
limitations and associated conditions.
HOME GROWN BOOT Y
DB BOOT Y BANDS
11
THE DB
BOOTY BAND
The only equipment you will require to complete this 8-week booty program is the
Dannibelle Booty Band pack. These simple bands will be used in effective glute
activation and strengthening exercises to target the three major glute muscles: the
gluteus maximus, medius, and minimus. Contrary to popular belief, it takes more
than just squats to effectively grow your gluteal muscles.
The process of glute growth becomes particularly difficult when people fail to
activate their glutes properly prior to exercising. Fear not, you have come to the
right place. From glute activation to muscle development and strengthening - this
guide will provide you with the foundation upon which all booty gains will thrive
and prosper. Before we jump into the workouts, let’s first discuss the gluteal
muscles and the importance of a strong posterior chain (backside).
BOOTY BAND RESISTANCE & PROGRAM PHASES:
PHASE 1: LIGHT RESISTANCE
PHASE 2: MEDIUM RESISTANCE
PHASE 3: HEAVY RESISTANCE
PHASE 4: X-HEAVY RESISTANCE
HOME GROWN BOOT Y
EDUCATION
12
WHAT ARE
YOUR GLUTES?
Glutes, bum, booty, backside, peach, cake, many terms have been coined to
describe this muscle but what actually are your glutes? The gluteal muscles
(glutes) are a group of three muscles which make up the buttocks: the gluteus
maximus, gluteus medius and gluteus minimus.
Gluteus Maximus
Gluteus Medius
Gluteus Minimus
BENEFITS OF STRONG GLUTES
WHAT IS GLUTE ACTIVATION?
Glute exercises and building strong
glute muscles offer more benefit than
just looking poppin’ in those jeans
(although admittedly, that’s a major
benefit). Strengthening your glutes
also assists with preventing injury and
improving performance. Research
indicates that strengthening the hip and
glute muscles assists with joint support
and lessens the likelihood of knee
injuries during exercise.
Glute activation is a term used to
describe the process of warming up
and preparing the muscles in your
booty to perform and fire during
exercise. Glute activation can be
achieved through a series of warmup exercises which will be conducted
prior to all glute building workouts in
this program.
(See “Glute Activation Exercises”
section for full glute activation routine).
HOME GROWN BOOT Y
EDUCATION
13
WHAT ARE
YOUR GLUTES?
WHY IS GLUTE ACTIVATION NECESSARY?
As our glutes are our largest muscle, most of our power comes from our posterior
chain so it is very important to use these muscles to their full potential during exercise.
Glute activation optimises glute function during exercise. This means that your glutes
are going to be one of the main muscle groups used during your workout.
Have you ever tried to build your booty and found that your leg muscles are
growing but your glute gains are almost non-existent? Well, this is where glute
activation comes in. Without glute activation, you are more likely going to rely on
other muscles to support your movement such as an over-reliance on your quads
during squats.
The primary goal of glute activation is to warm up your glutes, establish a mindmuscle connection and prepare your glute muscles to engage throughout your
workout.
WHY AREN’T YOUR GLUTES ENGAGING?
In this day and age, a sedentary lifestyle has become the norm. I myself spend
hours on end sitting at my desk, studying, working and essentially deactivating my
glutes. This deactivation occurs as the muscles along your posterior chain (your
backside) loosen due to extended periods of inactivity and sitting for prolonged
periods of time. Spending hours sitting and loosening our posterior muscles
results in our glutes becoming inactive. This means that they will not be engaged
and ready to work when we do get up to move and exercise.
We can’t expect our muscles to switch on when we decide to shift from an
inactive routine to an active workout. We must activate the glutes to make this
transition, otherwise the subsequent workout may not only be less effective but
there may also be an increased risk of injury. Risk of injury is increased due to an
over-reliance on knees, ankles and hips and unintentionally placing tension on
surrounding muscles in your back and legs.
HOME GROWN BOOT Y
EDUCATION
14
WHAT ARE
YOUR GLUTES?
MIND-MUSCLE CONNECTION
“I think, therefore, Booty.” Master the mind-muscle connection. This is the process
of engaging the muscle through mental awareness. It is important that your brain
signals to your muscles to engage during exercise so that you use them effectively
during each movement.
Developing mind-muscle connection takes time and practice but some
techniques which can assist in establishing this connection include:
• Slowing down the exercise and concentrating on the movement to feel the
muscle working.
• Warming up correctly with glute activation exercises to engage the correct
muscles and focus on the muscle contraction.
• Squeezing your glute muscles whilst performing the exercises and between
sets.
• Lightening the resistance (opting for a lighter resistance band) if you feel that
surrounding muscles are being recruited and your glutes are not activating
correctly.
HOW DO YOU KNOW WHEN YOUR GLUTES ARE ACTIVATED?
FEEEEEEL THE BURN. Yes, that’s right, when you can feel your glutes start to
burn they’re awake and ready to work. The movement during glute activation is
slow and controlled. The slow controlled movement with resistance (Dannibelle
Booty Bands) is a recipe for booty burn and thus glute activation (yes, I am very
happy that I got to use “thus” in this e-book – literary genius).
HOME GROWN BOOT Y
TRAINING
PRINCIPLES
15
HOME GROWN BOOT Y
TRAINING PRINCIPLES
16
TRAINING
PRINCIPLES
The format of this program has been based on the principles of progressive overload and
resistance training. There are 3 workouts per week, over a period of 8 weeks. The optimal
structure is to complete a workout and allow rest days in between for muscle recovery.
For example if you completed the workouts on a: Monday, Wednesday and Friday you
would allow Tuesday, Thursday to be rest days. There are 4 phases within this program.
Each phase is 2 weeks, meaning the same workout will be performed twice over the
course of the 2-week period. Each set within a workout is designed to be run through
entirely once (6 exercises for the designated amount of repetitions), then repeated 3
times. Allow 30-90 seconds rest at the end of each set.
WORKOUT 1 X 3
PHASE 1
WORKOUT 2 X 3
2 WEEKS
WORKOUT 3 X 3
RESISTANCE TRAINING
Resistance training increases muscular strength by making your muscles work against
a weight or force. In this program, the primary resistance will be the Dannibelle Booty
Bands and your own body weight. Every 2 weeks you will be encouraged to increase the
resistance strength (band resistance/intensity) for an extra challenge.
PROGRESSIVE OVERLOAD
To gain the best results, strength training exercises need to be performed to the point
where the resistance is challenging, making it difficult to complete another repetition.
This program has been built on the principle of progressive overload as the resistance
force (Dannibelle Booty Bands) increases every 2 weeks. This allows you to build up the
strength necessary over a 2-week period to adapt and handle the increased resistance.
The difficulty of the exercises increases throughout the 8-week program to provide an
extra challenge, build strong glute muscles and deliver great results.
HOME GROWN BOOT Y
STRETCHING
17
HOME GROWN BOOT Y
STRETCHING
18
WHAT IS
STRETCHING?
In the field of health and fitness, stretching is a form of exercise which is
performed to increase muscle elasticity.
STATIC STRETCHING
Static stretching exercises are performed without moving. These are the stretches
which involve holding a pose for a period of time to lengthen the muscle. This
form of stretching is best performed post-workout as the body begins to cool
down. Examples of the static stretches that should be completed at the end of
each workout have been included in the glossary and a suitable post-workout
stretching routine has been provided at the end of this program.
THE IMPORTANCE OF STRETCHING AND FLEXIBILITY
Stretching helps to improve flexibility. Improving flexibility may improve your
performance in physical activities and decrease your risk of injury by increasing
joint movement and enabling your muscles to work more effectively.
Although often overlooked, stretching is an important component of an exercise
routine. Stretching offers many benefits such as:
•
PREVENTING INJURY
•
INCREASING FLEXIBILITY
•
RELEASING TOXINS
•
BURNING CALORIES
•
IMPROVING MUSCLE CONDITION
HOME GROWN BOOT Y
STRETCHING
19
WHAT IS
STRETCHING?
WHY IS STRETCHING IMPORTANT?
If you are new to regular exercise or have not performed particular workouts
prior to undertaking this 8-week program it is likely that your muscles are
deconditioned. Deconditioned muscle fibres do not stretch or contract as
efficiently or effectively as those of someone who trains regularly. Muscles require
stretching post-workout to minimise risk of injury and increase muscle condition.
The stretching in this guide is targeted for the specific type of exercises performed
within this program. The stretching routine is aimed at the gluteus muscle group
and surrounding muscles which are used whilst performing these exercises.
IN MY EXPERIENCE
I remember my athletics coach stressing the importance of stretching before and
after training. We warmed up with dynamic stretching and cooled down with static
stretching. After a hard session, it’s easy to want to ditch the final stretch but the
long-term benefits are worth the dedication to this routine. After completing high
school and with the finalisation of my athletics career, I began creating my own
workouts and established an individual exercise program. Not having a coach
to hold me accountable, I began skipping stretching after my workouts because
I didn’t prioritise it over my workload and believed saving that time would allow
me to complete my work more quickly. I began feeling the effects of skipping this
crucial element, my muscles were tight, my range of movement was reduced and
I lost a lot of flexibility. I reintroduced stretching into my routine which assisted
my post-workout recovery. In my experience, stretching is a very important
component of any exercise program and should be included in your routine.
HOME GROWN BOOT Y
STRETCHING
20
WHAT IS
STRETCHING?
HOW AND WHEN TO STRETCH
At the end of each workout complete the stretching routine provided under the
“Cool down & Stretching Routine” Section. For step-by-step instructions please
see the “Stretching” section of the exercise glossary.
1. COBRA
2. CHILDS POSE
3. BUTTERFLY STRETCH
4. FIGURE FOUR STRETCH
5. HAMSTRING STRETCH
6. QUAD STRETCH
7. SEATED GLUTE STRETCH
HOME GROWN BOOT Y
EXERCISE
FORM
21
HOME GROWN BOOT Y
TRAINING PRINCIPLES
EXERCISE
FORM
WHAT IS FORM?
Form is holding the correct postural
alignment when performing an exercise.
What constitutes correct form is
dependent upon the individual exercise
however factors that contribute to form
often include:
• Maintaining a neutral spine
• Keeping your hips even and not tilting
FORM IS IMPORTANT AS IT;
• Ensures the correct muscles are
activated
• Reduces the risk of injuries, strain
or overuse
• Increases muscle growth
• Decreases abnormal wearing
on joints
• Engaging your core
HOW TO MAINTAIN CORRECT FORM
Follow the exercises as directed in the glossary.
22
HOME GROWN BOOT Y
NUTRITION
23
HOME GROWN BOOT Y
NUTRITION
24
NUTRITION
A healthy diet is an important factor in achieving your fitness goals and accelerating your
results. Eating well means enjoying a variety of healthy food, in portions that are appropriate
for your age, size, gender and level of daily physical activity. There is no one-size-fitsall approach to nutrition and it is recommended that you seek advice from your general
practitioner or other qualified health professional for individual nutrition advice. Basically,
you require a balanced diet based on your genetics, therefore the following information
has not been individually tailored and is provided as a general nutrition and healthy eating
guide. There are three main food groups that we should include in our diet: carbohydrates,
protein and fats.
CARBOHYDRATES
Carbohydrates (carbs) have received a lot of negative attention, often being perceived as
the major contributor to weight and fat gain. The reality is that carbohydrates are the most
readily available source of muscle fuel and are the primary energy source for the body,
fuelling our central nervous system and brain. This means that your workouts should be
fuelled by carbs as the preferred energy source of the body. The main purpose of including
carbohydrates in your diet is to provide energy. Most carbs get broken down or transformed
into glucose, which can be used as energy. Carbs can also be turned into fat (stored energy)
for later use. There are however two key components to carbohydrates that are important to
understand. Carbohydrates come in two forms: Simple and complex.
SIMPLE CARBOHYDRATES
COMPLEX CARBOHYDRATES
Simple carbohydrates are made
of basic sugars which are easy
to digest and therefore act as a
fast-burning source of energy.
Some simple carbohydrates occur
naturally such as those found in
fruits and milk, whilst others take
the form of processed sugars
which are often added to food
such as packaged or tinned goods
and soda drinks.
Complex carbohydrates are often regarded as the
more nutritious form of carbs. This is because they
take more time for the body to break down and use,
therefore offering a more even and slow burning
energy.
Carbohydrates are an essential part of a healthy
diet as they provide steady and sustained energy
throughout the day and help you feel full. Healthy
carbs include sweet potatoes, quinoa, brown rice
and wholegrain bread etc. and provide slow burning
energy and fuel for your body.
HOME GROWN BOOT Y
NUTRITION
25
NUTRITION
PROTEIN
Protein is an important component of a healthy, balanced diet and assists in the
promotion of muscle growth and recovery. Protein is used by the body to build,
repair and maintain muscle tissue. Sufficient protein intake is essential for muscle
development and it is therefore integral that you consume adequate amounts of
protein when striving to develop your glute muscles. Examples of protein rich food
include lean meats (chicken, turkey, fish etc.), eggs, legumes, tofu and nuts.
FATS
Fats are an essential component of a healthy diet, however it is important to note
that there are different types of fats. The various forms of fat include: saturated,
unsaturated, trans fats and cholesterol. We should not be depriving ourselves of
healthy fats as our main aim in this program is to build muscle. The focus here is
on consuming healthy, unsaturated fats in moderation, as they are high in calories.
Some examples of food which contain “healthy fats” include nuts, avocado and fish.
HOME GROWN BOOT Y
NUTRITION
26
NUTRITION
HYDRATION
There are many benefits of drinking water including increased energy, flushing
toxins, improving skin complexion and promoting weight loss. It is recommended
that you drink at least 2 litres of water each day however this amount should be
increased when engaging in physical activity to replace fluids lost through exercise.
HOME GROWN BOOT Y
GLUTE
ACTIVATION
27
HOME GROWN BOOT Y
EXERCISE GLOSSARY
28
GLUTE
ACTIVATION
These glute activation exercises should be performed prior to every booty workout
for optimal results.
Glute Activation exercises:
UPRIGHT SIDE STEPS
2 X 8 (UP & BACK)
MONSTER WALKS
2 X 8 (UP & BACK)
HOME GROWN BOOT Y
SIDE CRAB SHUFFLE
2 X 8 (UP & BACK)
GLUTE BRIDGE
3 X 15
FIRE HYDRANT
3 X 15
PROGRAM - WEEKS 1 - 2
29
“I CAN RELATE TO PIRATES BECAUSE I TOO AM AFTER THE BOOTY”
PHASE 1
BAND RESISTANCE / LIGHT
BOOTY GUIDE
PROGRAM
WEEKS 1 - 2
SHARE YOUR RESULTS! TAG US ON SOCIAL MEDIA
TAG ME! @DANNIBELLE | #DBOOTY | #SQUADDB
31
PROGRAM - WEEKS 1 - 2
FO
R
D
O
S
LT
DAY 1 3 SETS
ST RESU
BE
N ’T
STANDING KICKBACKS (WITH BAND)
X 15 (EACH LEG)
SQUATS (WITH BAND)
X 15
LYING SIDE LEG RAISE & HOLD (WITH BAND)
X 15 (EACH LEG)
E
T
HOME GROWN BOOT Y
FORG
HOME GROWN BOOT Y
PROGRAM - WEEKS 1 - 2
DAY 1 3 SETS
DONKEY KICKS
X 15 (EACH LEG)
FIRE HYDRANTS (WITH BAND)
X 15 (EACH LEG)
INNER THIGH LEG LIFTS
X 15 (EACH LEG)
32
33
PROGRAM - WEEKS 1 - 2
FO
R
D
O
S
LT
DAY 2 3 SETS
ST RESU
BE
N ’T
SUMO SQUATS (WITH BAND)
X 15
CROSSOVERS
X 15 (EACH LEG)
SQUATS & SQUAT PULSE (WITH BAND)
X 10 SQUATS
X 10 PULSES
E
T
HOME GROWN BOOT Y
FORG
HOME GROWN BOOT Y
PROGRAM - WEEKS 1 - 2
DAY 2 3 SETS
ALTERNATING LUNGES
X 20
STRAIGHT LEG BACK RAISE (PULSE) (WITH BAND)
X 15 (EACH LEG)
GLUTE BRIDGE (WITH BAND)
X 15
34
ST RESU
BE
S
LT
N ’T
E
T
O
D
DAY 3 3 SETS
35
PROGRAM - WEEKS 1 - 2
FO
R
HOME GROWN BOOT Y
FORG
PLANK LEG LIFTS (WITH BAND)
X 20 (ALTERNATING)
LYING SIDE LEG RAISE & HOLD (WITH BAND)
X 15 (EACH LEG)
CLAM (WITH BAND)
X 15 (EACH LEG)
HOME GROWN BOOT Y
PROGRAM - WEEKS 1 - 2
DAY 3 3 SETS
SQUATS (WITH BAND)
X 15
WALL SIT ABDUCTER (WITH BAND)
X 15
KNEEL TO SQUAT
X 15
36
“DON’T LOOK BACK… UNLESS THERE’S A SQUAT BOOTY BEHIND YOU”
PHASE 2
BAND RESISTANCE / MEDIUM
BOOTY GUIDE
PROGRAM
WEEKS 3 - 4
SHARE YOUR RESULTS! TAG US ON SOCIAL MEDIA
TAG ME! @DANNIBELLE | #DBOOTY | #SQUADDB
ST RESU
BE
S
LT
N ’T
E
T
O
D
DAY 1 3 SETS
38
PROGRAM - WEEKS 3 - 4
FO
R
HOME GROWN BOOT Y
FORG
SUMO SQUATS & PULSE (WITH BAND)
X 10 SUM0 SQUATS
X 10 PULSES
SIDE LUNGES (WITH BAND)
X 20 (ALTERNATING)
FIRE HYDRANTS (WITH BAND)
X 15 (EACH LEG)
HOME GROWN BOOT Y
PROGRAM - WEEKS 3 - 4
DAY 1 3 SETS
SINGLE LEG GLUTE BRIDGE (WITH BAND)
X 15 (EACH LEG)
HALF DONKEY PULSE
X 15 (EACH LEG)
WALL SIT ABDUCTOR (WITH BAND)
X 15
39
40
PROGRAM - WEEKS 3 - 4
FO
R
D
O
S
LT
DAY 2 3 SETS
ST RESU
BE
N ’T
STANDING KICKBACKS (WITH BAND)
X 15 (EACH LEG)
KNEEL TO SQUAT
X 15
CLAMS (WITH BAND)
X 15 (EACH LEG)
E
T
HOME GROWN BOOT Y
FORG
HOME GROWN BOOT Y
PROGRAM - WEEKS 3 - 4
DAY 2 3 SETS
ALTERNATING LUNGES
X 20
STONE RUNNERS (WITH BAND)
X 20 (ALTERNATING)
CROSSOVERS
X 15 (EACH LEG)
41
42
PROGRAM - WEEKS 3 - 4
FO
R
D
O
S
LT
DAY 3 3 SETS
ST RESU
BE
N ’T
JUMP SQUATS (WITH BAND)
X 15
DONKEY KICKS
X 15 (EACH LEG)
STRAIGHT LEG BACK RAISE (PULSE) (WITH BAND)
X 15 (EACH LEG)
E
T
HOME GROWN BOOT Y
FORG
HOME GROWN BOOT Y
PROGRAM - WEEKS 3 - 4
DAY 3 3 SETS
SUMO SQUAT PULSE (WITH BAND)
X 15
STANDING SIDE RAISES (WITH BAND)
X 15 (EACH LEG)
INNER THIGH LEG LIFTS
X 15 (EACH LEG)
43
“KEEP YOUR SQUATS LOW AND YOUR STANDARDS HIGH”
PHASE 3
BAND RESISTANCE / HEAVY
BOOTY GUIDE
PROGRAM
WEEKS 5 - 6
SHARE YOUR RESULTS! TAG US ON SOCIAL MEDIA
TAG ME! @DANNIBELLE | #DBOOTY | #SQUADDB
ST RESU
BE
S
LT
N ’T
SQUATS & SQUAT PULSE (WITH BAND)
X 10 SQUATS
X 10 PULSES
ALTERNATING LUNGES
X 20
STANDING KICKBACKS (WITH BAND)
X 15 (EACH LEG)
E
T
O
D
DAY 1 3 SETS
45
PROGRAM - WEEKS 5 - 6
FO
R
HOME GROWN BOOT Y
FORG
HOME GROWN BOOT Y
PROGRAM - WEEKS 5 - 6
DAY 1 3 SETS
HALF DONKEY PULSE
X 15 (EACH LEG)
STANDING SIDE RAISES (WITH BAND)
X 15 (EACH LEG)
WALL SIT ABDUCTOR (WITH BAND)
X 15
46
47
PROGRAM - WEEKS 5 - 6
FO
R
D
O
S
LT
DAY 2 3 SETS
ST RESU
BE
N ’T
LUNGE, LUNGE, SQUAT
X 15
FIRE HYDRANTS (WITH BAND)
X 15 (EACH LEG)
STANDING KICKBACKS (WITH BAND)
X 15 (EACH LEG)
E
T
HOME GROWN BOOT Y
FORG
HOME GROWN BOOT Y
DAY 2 3 SETS
PROGRAM - WEEKS 5 - 6
SQUATS & SQUAT PULSE (WITH BAND)
X 10 SQUATS
X 10 PULSES
CROSSOVERS
X 15 (EACH LEG)
INNER THIGH LEG LIFTS
X 15 (EACH LEG)
48
49
PROGRAM - WEEKS 5 - 6
FO
R
D
O
S
LT
DAY 3 3 SETS
ST RESU
BE
N ’T
SQUAT JUMPS (WITH BAND)
X 15
HALF DONKEY PULSE
X 15 (EACH LEG)
STANDING SIDE RAISES (WITH BAND)
X 15 (EACH LEG)
E
T
HOME GROWN BOOT Y
FORG
HOME GROWN BOOT Y
PROGRAM - WEEKS 5 - 6
DAY 3 3 SETS
INNER THIGH LEG LIFTS
X 15 (EACH LEG)
CLAM (WITH BAND)
X 15 (EACH LEG)
KNEEL TO SQUAT
X 15
50
“DONT HALF-ASS ANYTHING. WHATEVER YOU DO,
ALWAYS USE YOUR FULL ASS”
PHASE 4
BAND RESISTANCE / X-HEAVY
BOOTY GUIDE
PROGRAM
WEEKS 7 - 8
SHARE YOUR RESULTS! TAG US ON SOCIAL MEDIA
TAG ME! @DANNIBELLE | #DBOOTY | #SQUADDB
52
PROGRAM - WEEKS 7 - 8
FO
R
D
O
S
LT
DAY 1 3 SETS
ST RESU
BE
N ’T
KNEEL TO SQUAT
X 20
SINGLE LEG GLUTE BRIDGE (WITH BAND)
X 20 (EACH LEG)
FIRE HYDRANT WITH LEG EXTENSION
X 20 (EACH LEG)
E
T
HOME GROWN BOOT Y
FORG
HOME GROWN BOOT Y
PROGRAM - WEEKS 7 - 8
53
DAY 1 3 SETS
SIDE LUNGES (WITH BAND)
X 20 (ALTERNATING)
STRAIGHT LEG BACK RAISE (PULSE) (WITH BAND)
X 20
WALL SIT ABDUCTOR (WITH BAND)
X 20
54
PROGRAM - WEEKS 7 - 8
FO
R
D
O
S
LT
DAY 2 3 SETS
ST RESU
BE
N ’T
E
T
HOME GROWN BOOT Y
FORG
JUMP SQUATS (WITH BAND)
X 20
PLANK LEG LIFTS (WITH BAND)
X 20 (ALTERNATING)
LYING SIDE LEG RAISE & HOLD
X 20 (EACH LEG)
HOME GROWN BOOT Y
PROGRAM - WEEKS 7 - 8
55
DAY 2 3 SETS
STONE RUNNERS (WITH BAND)
X 20 (ALTERNATING)
LUNGE, LUNGE, SQUAT
X 20
STANDING SIDE RAISES (WITH BAND)
X 20 (EACH LEG)
ST RESU
BE
S
LT
N ’T
CLAMS (WITH BAND)
X 20 (EACH LEG)
DONKEY KICKS
X 20 (EACH LEG)
SIDE LEG RAISE & HOLD (WITH BAND)
X 20 (EACH LEG)
E
T
O
D
DAY 3 3 SETS
56
PROGRAM - WEEKS 7 - 8
FO
R
HOME GROWN BOOT Y
FORG
HOME GROWN BOOT Y
PROGRAM - WEEKS 7 - 8
DAY 3 3 SETS
STANDING KICKBACKS (WITH BAND)
X 20 (EACH LEG)
SQUAT & SQUAT PULSE (WITH BAND)
X 10 SQUATS
X 10 PULSES
FIRE HYDRANTS (WITH BAND)
X 20 (EACH LEG)
57
HOME GROWN BOOT Y
CONGRATULATIONS!
You have successfully completed the Home Grown Booty 8 week program!
I hope you’re feeling bootilicious
Share your progress photos and journey on social media by tagging
#DBooty & #SquadDB & @dannibelle
Or email me! hello@dannibelle.com
58
STRETCHING
& COOL DOWN
HOME GROWN BOOT Y
STRETCHING &
COOL DOWN ROUTINE
COBRA
CHILDS POSE
BUTTERFLY STRETCH
FIGURE FOUR STRETCH
HAMSTRING STRETCH
QUAD STRETCH
SEATED GLUTE STRETCH
59
HOME GROWN BOOT Y
EXERCISE
GLOSSARY
GLUTE
ACTIVATION
60
HOME GROWN BOOT Y
EXERCISE GLOSSARY
61
UPRIGHT SIDE STEPS WITH BAND
1
Place the band around your ankles.
2 Stand with your feet shoulder width apart.
3 Step your left leg to the left.
4 Step your right leg towards your left.
5 Continue this movement for the designated number of reps.
6 Ensure the band is under tension the entire time.
7
Repeat in the opposite direction.
MONSTER WALKS WITH BAND
1
Place the band around your ankles.
2 Squat down into a half squat with your legs slightly wider than shoulder width apart.
3 Step your left leg forward at a 45-degree angle.
4 Step your right leg up in line with your left leg, keep the band under tension.
5 Step your right leg forward at a 45-degree angle.
6 Step your left leg up in line with your right leg, keep the band under tension.
7
Perform this movement forward for the designated number of reps.
8 Reverse the movement and continue backwards for the designated number of reps.
HOME GROWN BOOT Y
EXERCISE GLOSSARY
62
SIDE CRAB STEPS WITH BAND
1
Place the band around your ankles.
2 Squat down to a full squat position, maintain this position for the entirety of
the movement.
3 With your left leg step one full step to the left.
4 Bring the right leg towards the left, keeping the band under tension.
5 Repeat this movement for the designated number of reps.
6 Repeat in the opposite direction.
GLUTE BRIDGE WITH BAND
1
Place the band around your thighs, just above your knees.
2 Lie with your back on the ground, bend your knees and place your feet on the
floor directly under your knees.
3 Slightly lift your toes and push your heels into the floor.
4 Lift your hips off the ground and push towards the ceiling.
5 Squeeze your glute muscles together so that your hips lift to form a straight
line from your shoulders to your knees.
6 Slowly lower back down to the ground.
7
Repeat this movement for the designated number of reps.
HOME GROWN BOOT Y
EXERCISE GLOSSARY
63
FIRE HYDRANT WITH BAND
1
Place the band around your thighs, just above your knees.
2 Position yourself on the floor on all fours, so that your knees are directly
under your hips and your hands under your shoulders.
3 Keeping your legs in this position, lift your bent knee up so that it is level with
your hip.
4 Slowly bring your leg back to starting position and continue this movement
for the designated number of reps.
5 Repeat this movement on the other side.
6 Throughout the movement, ensure your back is kept flat and your hips level.
HOME GROWN BOOT Y
EXERCISE
GLOSSARY
BOOTY
PROGRAM
64
HOME GROWN BOOT Y
EXERCISE GLOSSARY
ALTERNATING LUNGES
1
Maintain a straight upper body, keep your shoulders and back straight.
2 Step forward with one leg, lowering your hips until both knees are bent at a
90-degree angle.
3 Ensure your front knee is directly above your ankle and your opposite knee
doesn’t touch the floor. Keep the weight in your front heel as you push up to
the starting position.
4 Repeat the movement with the opposite leg and for the designated number of reps.
CLAM WITH BAND
1
Place the band around your thighs, just above your knees.
2 Lie on your side.
3 Bend your knees, bring them forward and stack your feet.
4 Keep your hips even and still.
5 Lift your top knee up whilst keeping your feet together.
6 Lower your top leg back down.
7
Repeat this movement for the designated number of reps.
65
HOME GROWN BOOT Y
EXERCISE GLOSSARY
66
CROSSOVERS
1
Position yourself on the floor on all fours, so that your knees are directly under
your hips and your hands under your shoulders.
2 Extend your left leg straight back behind you so it was level with your hip.
3 Lower your leg down to the ground.
4 Lift your left leg up over the right leg, bringing it back down to the ground on
the other side, similar shape to a semi-circle.
5 Bring your leg back over to the left and return to starting position.
6 Repeat for designated number of reps.
7
Repeat movement on other leg.
DONKEY KICKS
1
Position yourself on the floor on all fours, so that your knees are directly under
your hips and your hands under your shoulders.
2 Lift/kick one leg out behind you, keeping your knee bent, so your thigh is in
line with the body and foot is parallel to the ceiling. Maintain level hips and
shoulders.
3 Lower your leg back down to the starting position and repeat this movement
for designated number of reps.
4 Repeat this movement with the opposite leg for the designated number of reps.
HOME GROWN BOOT Y
EXERCISE GLOSSARY
67
FIRE HYDRANT WITH LEG EXTENSION
1
Position yourself on the floor on all fours, so that your knees are directly under
your hips and your hands under your shoulders.
2 Keeping your legs in this position, lift your knee up so that it is level with your
hip.
3 From this position, kick your leg out so that it is straight and level with your hip.
4 Slowly bring leg back to starting position and repeat for the designated
number of reps.
5 Repeat this movement on the other side for the designated number of reps.
6 Throughout the movement, ensure your back is kept flat and your hips level.
FIRE HYDRANTS WITH BAND
1
Place the band around your thighs, just above your knees.
2 Position yourself on the floor on all fours, so that your knees are directly under
your hips and your hands under your shoulders.
3 Keeping your legs in this position, lift your bent knee up so that it is level with
your hip.
4 Slowly bring your leg back to starting position and continue this movement for
the designated number of reps.
5 Repeat this movement on the other side for the designated number of reps.
6 Throughout the movement, ensure your back is kept flat and your hips level.
HOME GROWN BOOT Y
EXERCISE GLOSSARY
68
GLUTE BRIDGE WITH BAND
1
Place the band around your thighs, just above your knees.
2 Lie with your back on the ground, bend your knees and place your feet on the
floor directly under your knees.
3 Slightly lift your toes and push your heels into the floor.
4 Lift your hips off the ground and push towards the ceiling.
5 Squeeze your glute muscles together so that your hips lift to form a straight
line from your shoulders to your knees.
6 Slowly lower back down to the ground.
7
Repeat this movement for the designated number of reps.
HALF DONKEY PULSE
1
Position yourself on the floor on all fours, so that your knees are directly under
your hips and your hands under your shoulders.
2 Lift your left leg back and up, knee bent, so your foot is parallel to the ceiling.
Maintain a flat back and level hips and shoulders.
3 In this position slowly pulse your leg up and down.
4 Repeat this pulsing movement for the designated number of reps.
5 Lower back down to the starting position and repeat this movement with the
other leg.
HOME GROWN BOOT Y
EXERCISE GLOSSARY
69
INNER THIGH LEG LIFTS
1
Lie on the ground on your left side.
2 Cross your right leg over your left so that your foot is flat on the ground in front
of your mid-thigh.
3 Slowly lift and lower your left leg off the ground.
4 Repeat this movement for the designated number of reps.
5 Repeat on the other side.
KNEEL TO SQUAT
1
Begin on your knees in a keeling position.
2 Step your left foot up in front of you.
3 Step your right foot in front of you to form a low squat position.
4 Keep your feet shoulder width apart.
5 Return to the original position one leg at a time.
6 Repeat movement for the designated number of reps.
HOME GROWN BOOT Y
EXERCISE GLOSSARY
70
LUNGE, LUNGE, SQUAT
1
Perform one set of the alternating lunges
a Maintain a straight upper body, keep your shoulders and back straight.
b Step forward with one leg, lowering your hips until both knees are bent at
a 90-degree angle.
c Ensure your front knee is directly above your ankle and your opposite
knee doesn’t touch the floor. Keep the weight in your front heel as you
push up to the starting position.
d Repeat the movement with the opposite leg.
2 Perform one squat
a Stand with feet slightly wider than shoulder width distance apart. Keep
your shoulders down and maintain a strong and straight back. Maintain
an engaged core throughout the exercise.
b Extend arms out straight in front of you, so they are parallel to the ground
or alternatively clasp your hands together in front of you for balance.
c Initiate the squat by bringing your hips back slightly and continue
down as if you are going to sit on a chair. Keep your chest, shoulders
and back upright and straight and look forward. Ensure your knees do
not extend beyond your toes.
d It is best to go for as deep a squat as possible. The ideal squat depth
would be your hips sinking just below the knees. If you have knee or hip
problems work within your personal limitations.
e With your bodyweight in your heels push back up to standing, squeezing
your glutes together at the top of the squat.
HOME GROWN BOOT Y
EXERCISE GLOSSARY
71
LYING SIDE LEG RAISE & HOLD
WITH BAND
1
Place the band around your ankle.
2 Lie on your left side on the ground, keeping your body in a straight line.
3 Lift your right leg up and hold at the top for 3 seconds.
4 Slowly lower back down to meet your left leg.
5 Repeat this movement for the designated number of reps.
6 Repeat this movement on your other side.
PLANK LEG LIFTS WITH BAND
1
Place the band around your ankles.
2 Place your forearms on the ground with your hands flat in front of you, elbows
should be in line with your shoulders. Engage your core and maintain a strong,
flat back.
3 Push your toes into the floor and squeeze the glutes to stabilize the body.
4 Maintain a straight line between your toes and head and keep your hips down.
5 Slowly lift your left leg off the ground, keeping the rest of your body in a
straight line, and place it slowly back down on the ground.
6 Repeat on the other leg and continue this alternating movement for the
designated number of reps.
HOME GROWN BOOT Y
EXERCISE GLOSSARY
72
SIDE LUNGES WITH BAND
1 Place the band around your thighs, just above your knees.
2 Start in a standing position, feet shoulder width apart.
3 Step your left leg out straight to the left, bending the right leg at the knee at
the same time.
4 Push your hips back and lower your body, making sure your right knee does
not extend past your toes and your left leg stays straight.
5 Push through your right foot and return to the starting positon.
6 Repeat this movement with your opposite leg.
7
Repeat this alternating movement for the designated number of reps.
SINGLE LEG GLUTE BRIDGE
WITH BAND
1 Place the band around your thighs, just above your knees.
2 Lie on your back with your knees bent and your feet flat on the floor
underneath your knees.
3 Raise your hips off the floor so that your body forms a straight line from your
shoulders to your knees.
4 Lift your left leg off the ground so that your weight is supported by your right
leg. Keep the leg lifted off the ground and straight.
5 Push the heel of your supporting leg into the floor, slightly lifting your toes.
6 Squeeze your glutes together at the stop of the bridge and lower hips back down.
7 Repeat this movement for the designated number of reps.
8 Repeat this exercise with the opposite leg.
HOME GROWN BOOT Y
EXERCISE GLOSSARY
73
SQUAT WITH BAND
1
Place band around thighs, just above your knees.
2 Stand with feet slightly wider than shoulder width distance apart. Keep your
shoulders down and maintain a strong and straight back. Maintain an engaged
core throughout the exercise.
3 Extend your arms out straight in front of you, so they are parallel to the ground
or alternatively clasp your hands together in front of you for balance.
4 Initiate the squat by bringing your hips back slightly and continue down as if
you are going to sit on a chair. Keep your chest, shoulders and back upright and
straight and look forward. Ensure your knees do not extend beyond your toes.
5 It is best to go for as deep a squat as possible. The ideal squat depth would be
your hips sinking just below the knees. If you have knee or hip problems work
within your personal limitations.
6 With your bodyweight in your heels push back up to standing, squeezing your
glutes together at the top of the squat.
7
Repeat this movement for the designated number of reps.
HOME GROWN BOOT Y
EXERCISE GLOSSARY
74
SQUAT JUMPS WITH BAND
1
Place band around thighs, just above your knees.
2 Stand with feet slightly wider than shoulder width distance apart. Keep your
shoulders down and maintain a strong and straight back. Maintain an engaged
core throughout the exercise.
3 Extend your arms out straight in front of you, so they are parallel to the ground
or alternatively clasp your hands together in front of you for balance.
4 Initiate the squat by bringing your hips back slightly and continue down as if
you are going to sit on a chair. Keep your chest, shoulders and back upright
and straight and look forward. Ensure your knees do not extend beyond your
toes.
5 It is best to go for as deep a squat as possible. The ideal squat depth would be
your hips sinking just below the knees. If you have knee or hip problems work
within your personal limitations.
6 With your bodyweight in your heels jump as high as possible and land softly
back into the squat position.
7
Repeat this movement for the designated number of reps.
HOME GROWN BOOT Y
EXERCISE GLOSSARY
75
SQUAT PULSE WITH BAND
1
Place band around thighs, just above your knees.
2 Stand with feet slightly wider than shoulder width distance apart. Keep your
shoulders down and maintain a strong and straight back. Maintain an engaged
core throughout the exercise.
3 Extend your arms out straight in front of you, so they are parallel to the ground
or alternatively clasp your hands together in front of you for balance.
4 Initiate the squat by bringing your hips back slightly and continue down as if
you are going to sit on a chair. Keep your chest, shoulders and back upright and
straight and look forward. Ensure your knees do not extend beyond your toes.
5 It is best to go for as deep a squat as possible. The ideal squat depth would be
your hips sinking just below the knees. If you have knee or hip problems work
within your personal limitations.
6 Hold the low squat position and slowly pulse up and down for designated
number of reps.
7
With your bodyweight in your heels push back up to standing, squeezing your
glutes together at the top of the squat.
8 Repeat this entire movement for the designated number of reps.
HOME GROWN BOOT Y
EXERCISE GLOSSARY
76
STANDING KICKBACKS WITH BAND
1
Place the band around your ankles.
2 Stand with your feet shoulder width apart.
3 Kick your left leg out behind you as far as comfortable with the band.
4 Slowly return to starting position.
5 Repeat this movement for the designated number of reps.
6 Repeat this movement on the other side.
STANDING SIDE RAISES WITH BAND
1
Place the band around your ankles.
2 Stand with your feet shoulder width apart.
3 Raise your left leg out to the side as far as comfortable with the band.
4 Slowly return to starting position.
5 Repeat this movement for the designated number of reps.
6 Repeat this movement on the other side.
HOME GROWN BOOT Y
EXERCISE GLOSSARY
77
STONE RUNNERS WITH BAND
1
Lay on your back and place the band around the top half of your feet.
2 Raise yourself up onto your palms so that your body is just off the ground with
your heels to the floor.
3 Slowly bend your knee and bring one foot towards your upper body.
4 Return foot back to ground and repeat on other side.
5 Repeat this alternating movement for the designated number of reps.
STRAIGHT LEG BACK RAISE PULSE
WITH BAND
1
Place the band around your right foot and around the front of your left foot.
2 Position yourself on the floor on all fours, so that your left knee is directly under
your hips, your right leg is extended behind you and your hands under your
shoulders.
3 Keep your leg straight and in line with your body. Maintain level hips and shoulders.
4 Keep your left foot planted to hold the band in place.
5 Slightly raise and lower your right leg in a pulsing motion for the prescribed
number of reps.
6 Lower back down to the starting position and repeat this movement with the
other leg.
HOME GROWN BOOT Y
EXERCISE GLOSSARY
78
SUMO SQUAT PULSE WITH BAND
1
Place band around your thighs, just above your knees.
2 Stand in a wide stance, your toes should be pointing out at a 45-degree angle.
Maintain a straight upper body and engage your core.
3 Bend your knees into a wide stance squat, lower yourself slowly down as far as
comfortable. Make sure your knees are parallel with your toes.
4 Hold the bottom of the squat and move up and down in a pulsing motion for
the designated number of reps.
5 Push into your heels as you bring yourself up to standing and squeeze your
glutes at the top of the squat.
6 Repeat this entire movement for the designated number of reps.
SUMO SQUATS WITH BAND
1
Place band around your thighs, just above your knees.
2 Stand in a wide stance with your toes pointing out at a 45-degree angle.
Maintain a straight upper body and engage your core.
3 Bend your knees into a wide stance squat, lower yourself slowly down as far as
comfortable. Make sure your knees are parallel with your toes.
4 Push into your heels as you bring yourself up to standing and squeeze your
glutes at the top of the squat.
5 Repeat this movement for the designated number of reps.
HOME GROWN BOOT Y
EXERCISE GLOSSARY
79
WALL SIT ABDUCTOR WITH BAND
1
Place the band around your thighs, just above your knees.
2 Stand with your back flat against the wall.
3 Walk your feet out, keeping them shoulder width apart and engage your core.
4 Slide your back down the wall so that your knees are bent at a 90 degree
angle.
5 Hold this position and keep your knees separated to maintain the band
tension.
6 Move your knees in and out (separating and bringing them back together).
7
Repeat this movement for the designated number of reps.
HOME GROWN BOOT Y
STRETCHING
GLOSSARY
80
HOME GROWN BOOT Y
STRETCHING GLOSSARY
81
COBRA
1
Lie on your stomach on the ground.
2 Place your hands flat on the ground under your shoulders.
3 Push up from your hands, lifting your chest so there is a gentle arch in your
spine, keep your hips grounded.
4 Hold for approximately 40 seconds.
5 Ensure that you are not straining your back or feeling any pain, if this occurs, stop.
CHILDS POSE
1
Position yourself on your hands and knees, with your knees wider than
shoulder width apart.
2 Lower yourself backwards so your backside lowers down to your feet, keep
your arms extended in front of you.
3 Hold for approximately 40 seconds.
HOME GROWN BOOT Y
STRETCHING GLOSSARY
BUTTERFLY STRETCH
1
Sit on the floor.
2 Bend both knees and bring your feet together so the soles of your feet are
touching each other in the middle of your body.
3 Lean forward.
4 Hold for approximately 40 seconds.
FIGURE FOUR STRETCH
1
Lie on the ground on your back.
2 Bend both knees and place your feet flat on the floor.
3 Lift your left foot up and place it on your right thigh, just above the knee.
4 Hold for approximately 40 seconds.
5 Repeat on the other side.
82
HOME GROWN BOOT Y
STRETCHING GLOSSARY
HAMSTRING STRETCH
1
Sit on the floor.
2 Extend both legs out straight in front of your body.
3 Bend your left leg so that your foot rests on the inside of your right thigh.
4 Keeping your back straight, lean forward as far as comfortable.
5 Hold for approximately 40 seconds.
6 Repeat on the other side.
QUAD STRETCH
1
Stand with your feet shoulder width apart.
2 Balance on your right leg (or use wall to assist) while you lift your left foot up
behind you and hold it against your backside.
3 Hold for approximately 40 seconds.
4 Repeat on the other side.
83
HOME GROWN BOOT Y
STRETCHING GLOSSARY
84
SEATED GLUTE STRETCH
1
Sit on the floor and extend both legs out straight in front of your body.
2 Bend your left knee and cross it over your right leg.
3 Hold your thigh and foot and gently pull your left leg closer to feel the stretch
in your glute and hip.
4 Hold for approximately 40 seconds.
5 Repeat on the other side.
HOME GROWN BOOT Y
REFERENCES
85
REFERENCES
Gluteus Muscles
Flack, Natasha and Amy May Sparks. 2012. “A review of the anatomy of the hip abductor muscles,
gluteus medius, gluteus minimus, and tensor fascia lata.” Clinical Anatomy, 25(6), pg 697, New
York.
Attridge, Tony and Martin Felice. 2012. “Fitness Trainer Essentials – For the Personal Trainer.”
Pearson Australia, 2nd edition, Sydney, NSW.
Delavier, Frédéric and Michael Gundill. 2015. “Women’s Strength Training Anatomy Workouts.”
Human Kinetics, first edition, ISBN-13: 9781450466035.
Importance of Strong Gluteus Muscles
Attridge, Tony and Martin Felice. 2012. “Fitness Trainer Essentials – For the Personal Trainer.”
Pearson Australia, 2nd edition, Sydney, NSW.
Presswood, L., Cronin, J., PhD., Keogh, J.W.L., PhD. & Whatman, C., M.AppSc. 2008. “Gluteus
Medius: Applied Anatomy, Dysfunction, Assessment, and Progressive Strengthening.” Strength
and Conditioning Journal, vol. 30, no. 5, pp. 41-53.
Glute Activation
Goto, Shiho, Bell, David R.; Padua, Darin A. 2011 “Association of Gluteus Medius Activation with Leg
Muscle Activation and Flexibility”. Medicine and science in sports and exercise, 43 (1), p. 923.
Dai, B., Heinbaugh, E.M., Ning, X. & Zhu, Q. 2014. “A resistance band increased internal hip
abduction moments and gluteus medius activation during pre-landing and early-landing.”
Journal of Biomechanics, vol. 47 (15), pp. 3674-80.
Stastny, Petr PhD; Tufano, James J. MS; Golas, Artur PhD; Petr, Miroslav PhD. 2016. “Strengthening
the Gluteus Medius Using Various Bodyweight and Resistance Exercises.” Strengthening and
conditioning journal, 38 (3), pg 91-101. doi: 10.1519/SSC.0000000000000221.
David M. Selkowitz, PT, PhD, OCS, DAAPM1, George J. Beneck, PT, PhD, OCS2, Christopher M.
Powers, PT, PhD, FAPTA3. 2013.” Which Exercises Target the Gluteal Muscles While Minimizing
Activation of the Tensor Fascia Lata? Electromyographic Assessment Using Fine-Wire
Electrodes.” Journal of Orthopaedic & Sports Physical Therapy, 43 (2), pg54-64.
Mind-Muscle Connection
Schoenfeld, Brad J and Contreras, Bret MA .2016. “Attentional Focus for Maximizing Muscle
Development: The Mind-Muscle Connection”. Strength and Conditioning journal, 38 (1), p. 27.
Calatayud, J., Vinstrup, J., Jakobsen, M.D. et al. 2016. “Importance of mind-muscle connection during
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REFERENCES
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REFERENCES
Resistance Training
Attridge, Tony and Martin Felice. 2012. “Fitness Trainer Essentials – For the Personal Trainer.”
Pearson Australia, 2nd edition, Sydney, NSW.
Richard A. Winett, Ralph N. Carpinelli. 2001. “Potential Health-Related Benefits of Resistance
Training.” Preventive Medicine, 33 (5), pg 503-513, http://dx.doi.org/10.1006/pmed.2001.0909.
Progressive Overload
Attridge, Tony and Martin Felice. 2012. “Fitness Trainer Essentials – For the Personal Trainer.”
Pearson Australia, 2nd edition, Sydney, NSW.
Stretching
O’Sullivan, K., Murray, E., & Sainsbury, D. 2009. “The effect of warm-up, static stretching
and dynamic stretching on hamstring flexibility in previously injured subjects.” BMC
Musculoskeletal Disorders, 10, 37. http://doi.org/10.1186/1471-2474-10-37
Andersen, J. C. 2005. “Stretching Before and After Exercise: Effect on Muscle Soreness and Injury
Risk.” Journal of Athletic Training, 40(3), 218–220.
Form
Attridge, Tony and Martin Felice. 2012. “Fitness Trainer Essentials – For the Personal Trainer.”
Pearson Australia, 2nd edition, Sydney, NSW.
Delavier, Frédéric and Michael Gundill. 2015. “Women’s Strength Training Anatomy Workouts.”
Human Kinetics.
Nutrition
Australian Government, Department of Health. 2015. “Australian Dietary Guidelines.” Eat for
Health. Accessed 27/06/2017. https://www.eatforhealth.gov.au/guidelines/australian-dietaryguidelines-1-5
Jampolis, M.B., Rothkopf, M.M., Li, Z. et al. 2016. “Principles of Healthful Eating.” Current Nutritional
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Carbohydrates
Andersson, A., & Bryngelsson, S. 2007. “Towards a healthy diet: from nutrition recommendations
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Fats
Pinheiro, Marise and Ted Wilson. 2017. “Dietary Fats: the good, the bad and the ugly.” In Nutrition
Guide for Physicians and Related Healthcare Professionals edited by Norman Temple, Ted
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Protein
Pesta, Dominiki and Samuel Varman. 2014. “A high-protein diet for reducing body fat: mechanisms
and possible caveats”. Nutrition & Metabolism, 11, 53. Doi: 10.1186/1743-7075-11-53.
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