modify
GLUTES
modifiedbymercedes ©
mod·i·fy
/ˈmädəˌfī/
verb
past tense: modified; past participle: modified
1. make partial or minor changes to (something), typically so as to improve
it
modify
WELCOME TO GLUTES!
WHY MODIFY?
As a personal trainer,
I believe my mission in this
life is to emphasize the importance
of SELF LOVE when embarking on
this lifestyle change. As presented
above, modify is defined as partial
change as to IMPROVE: not
complete alteration. I aim to assist
you in making adjustments that
will allow you to become the best
version of yourself!
Recently I coordinated, and
executed, a particular
cadence of exercises to test
it’s efficiency and the results
were astounding! In this 8week program, I will be
disclosing every single
aspect of what was done that
provided me with so much
success! You will also be
provided with insight
regarding proper form,
proper nutrition, and more!
schedule
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I’ve cultivated this schedule in order to accommodate several
different schedule types. You can adjust the program to
become either a 3-day, 4-day, or 5-day split.
Primary focus will be to ensure that, at the very least, lifting
sessions are happening THREE TIMES A WEEK [M, W, F].
You can utilize the schedule as is, or adjust by combing your
weight training with your recommended cardio.
EX: M: execute day one routine, execute cardio cadence
immediately after weight lifting
R
E
S
T
FREQUENTLY USED ABBREVIATIONS
*:asterisks will
be used to
indicate
alternative
for beginners
_ so _ : SETS OF
EX: 3 SETS OF 10
REPETITIONS
_,_,_: indication of
drop set/
reverse DS
RDL:
SDL:
DB:
KB:
BB:
POS:
BW:
ECC:
PR:
RDS:
DS:
S.:
ROMANIAN DEAD LIFT
SUMO DEAD LIFT
DUMBBELL
KETTLE BELL
BARBELL
POSITION
BODY WEIGHT
ECCENTRIC:execute movement
at slower pace
PERSONAL RECORD
REVERSE DROP SET : increase weight
/ decrease repetition
DROP SET: decrease weight: maintain
/increase repetition
SECONDS
NUTRITION
carbohydrates
1. any of a large group of
organic compounds
occurring in foods and
living tissues and
including sugars,
starch, and cellulose.
They contain hydrogen
and oxygen in the
same ratio as water
(2:1) and typically can
be broken down to
release energy in the
animal body.
1.
protein
any of a class of
nitrogenous organic
compounds that consist of
large molecules composed
of one or more long chains
of amino acids and are an
essential part of all living
organisms, especially as
structural components of
body tissues such as muscle,
hair, collagen, etc., and as
enzymes and antibodies.
monounsaturated fats
1. are found in plant foods,
such as nuts, avocados,
and vegetable oils. Eating
moderate amounts of
monounsaturated (and
polyunsaturated) fats in
place of saturated and
trans fats can benefit your
health.
NUTRITION
Whether you’re vegetarian, vegan or other: WHOLE BALANCED MEALS
ARE THE PRIORITY. I don’t believe in restrictive dieting, I don’t believe
in eliminating food groups (unless medically necessary), and I don’t see
the significance in calculating every meal. If you learn nothing else from
this program, please remember that your nutrition is above all. What you
place in your body sets precedence, and is the LARGEST drive in your
success in this lifestyle change. Exercising is the smaller portion, to the
bigger picture: your health is contingent to how well you fuel your body.
In order to eliminate excess weight, we need to fuel the organs the allow
your body to detox itself (e.g. gallbladder, kidneys, liver etc.) because
detox teas, and shakes are simply not effective: they never have been.
To increase muscle mass, a higher intake of protein is certainly
necessary. I’m going to provide a SAMPLE MEAL PLAN to provide a
foundation for those who may feel slightly overwhelmed by choice, in the
next slide, along with a few supplements that may* maximize results.
SAMPLE MEAL PLAN
breakfast
• 3 eggs: two
whole, one egg
white
• turkey sausage
• grapefruit
• almonds
lunch
• ground turkey
• jasmine rice
• asparagus
dinner
• grilled chicken
• sweet potatoes
• mixed vegetables
snack suggestion
• tuna
• high fiber
crackers
• sliced tomato
• kombucha
• fruit smoothie
• plain
yogurt
• assorted
fruit
•granola
• honey
FAVORITE SUPPLEMENTS
PROTEIN
GREENS
shop all these supplements at:
https://livehealthillie.com
AMINO ACIDS
COLLAGEN
WARM UP
UTILIZE FOAM ROLLER: 45 S.
HIPS | QUADRICEPS | BACK
BI-PHASIC HIP STRETCH: 45 S. EA
GLUTE BRIDGE: UTILIZE BAND
KETTLEBELL SWING: 30 S. INTERVALS
JUMP SQUAT: 30 S. INTERVALS
BW SQUAT: ECC. 25 REPITIONS
Incorporating upper body movements will be key to
maximizing the results desired for your lower body.
UPPER BODY
MOVEMENTS TO
INCORPORATE:
Insert select movements immediately after lower body
lifting session, or on designated elliptical days:
prior to executing cardio
Just as we will do for our lower body:
the goal is to increase weight as the weeks
progress within the program
DB BICEP CURL: DS
DB SHOULDER PRESS: 3so10 8, 10, 12
DB CHEST PRESS: 3so10
TRICEP CABLE PULL DOWN: DS
3so12
BW PUSH UP:3so10
modified push up’s acceptable*
DB LATERAL RAISE: 3so10
CONVENTIONAL PULL UP’S: TRICEP OVERHEAD PRESS:
utilize assisted pull up machine*
LAT PULL DOWN: DS
6, 8, 10, 12, 15
3so10
BB BACK ROW:
5so5
CARDIO CADENCE
NEVER EXECUTE CARDIO PRIOR TO LIFT*
M W F:
TEN MINUTES ON STAIR
MASTER UPON
COMPLETION OF LIFT.
If you execute weight training days
cardio prior to
a lift, you will
cardio
UTILIZE
completely
ELLIPTICAL:
deplete the
WEEK 1-3:
WEEKdays
4-6:
5 S. FAST :
10 S. FAST:
glycogen that
SQUAT POS.
SQUAT POS.
is present in
10 S. SLOW
15 S. SLOW
the body:
WK 1: 10 min.
WK 4: 20 min.
which is
WK 2: 15 min.
WK 5: 25 min.
needed for
WK 3: 20 min. WK 6: 30 min.
optimal lifting
sessions.
T TH S
WEEK 7-8:
15 S. FAST:
SQUAT POS.
20 S. SLOW
WK 4: 30 min.
WK 5: 35 min.
WK 6: 40 min.
weight training focuses
FOCUS ON FORM. Force yourself to become comfortable with
documenting your journey. Not only is it an optimal way to monitor
progress, recording yourself will help you identify your
opportunities with proper form. Maintaining your form throughout
the entirety of every movement will always be far more significant
than lifting heavier.
Without sacrificing your form, to maximize results: INCREASE
WEIGHT WEEKLY. We want to stimulate as much growth as
possible within these next few weeks, utiziling what’s known as
progressive overload, so ensuring we are incrementally, and safely,
increasing the amount of weight we are training with to provide us
with the best results. A 10% week-over-week increase is sufficient.
PRIORITIZE YOUR EATING. Successful muscle growth is
accomplished by placing a larger emphasis on your intake of
WHOLE, BALANCED MEALS. You will receive the best results if
you make what you intake on a day-to-day basis a huge focal point.
We want to ensure we are consuming all good groups:
carbohydrates, monounsaturated fats with a higher protein intake
to support exceptional muscle growth.
Avoid incorporating different movements, and try your very
hardest to refrain from altering the program in any way. I’ve placed
this methodology into practice myself before creating this program.
It may feel slightly redundant but: TRUST THE PROCESS!
MBM © official YouTube
MONDAY
line up
CLICK ME FOR ASSISTANCE
WEEK 1-3
WEEK 4-6
BB BOX SQUAT: DS
8, 10, 12
ECC SUMO SQUAT: RDS
12, 10, 8, 6
BULGARIAN SPLIT SQUAT
3so7
BB BOX SQUAT:
3so12
DB STEP UP
3so12
LEG EXTENSION: RDS
6, 8, 10, 12
LEG PRESS:
5so5
LEG PRESS:
3so15
KB PAUSE SQUAT:
5so5
ZERCHER SQUAT:
3so10
WALKING LUNGES:
5so5
BULGARIAN SPLIT SQUAT: DS
8, 10, 12, 15
FINISHER: LEG EXTENSION
10so10 / only 30 s. rest between
FINISHER: WALL SIT:
UTILIZE WEIGHT, 3so30 s.
final weeks direction on page fifteen
WEDNESDAY
line up
MBM © official YouTube page
CLICK ME FOR ASSISTANCE
WEEK 1-3
WEEK 4-6
BB HIP THRUST: RDS
12, 10, 8, 6
GLUTE PRESS:
5so5
DB PULSATING SQUAT
DS: 8, 10, 12, 15
BB HIP THRUST:
7so7
HIP ABDUCTION MACHINE: RDS
12, 10, 8, 6
HIP ABDUCTION MACHINE: DS
15, 12, 10, 8, 6, 2
CABLE PULL THROUGH
3so30 s. intervals
BB HIP THRUST: RDS
12, 10, 8, 6, 4
FINISHER: BANDED GLUTE BRIDGE
TO HIP ABDUCTION: 3so30 s. intervals
CABLE PULL THROUGH:
ECC: 5so7
FINISHER: FROG PUMP
2so10
FINISHER: FROG PUMP
2so50: 90 s. pause
final weeks direction on page fifteen
FRIDAY
line up
MBM © official YouTube
CLICK ME FOR ASSISTANCE
WEEK 1-3
WEEK 4-6
BB RDL:
7so7
BANDED DB DL: RDL
5so5
SUMO DL:
5so5
TRAP BAR DL:
4so7
DB DL: RDS
12, 10, 8, 6
ZERCHER GOOD MORNINGS:
3so7
BB GOOD MORNINGS:
5so5
SUMO DL:
3so12
LINEAR HACK SQUAT: DS
10, 8, 6, 4
SNATCH GRIP/WIDE GRIP DL:
3so4
FINISHER: HAMSTRING CURL
1so50: NO BREAKS
FINISHER: REVERSE LUNGES
2so15: NO BREAK
SATURDAY
MBM © official YouTube
active rest day
CLICK ME FOR ASSISTANCE
WEEK 1-4
WEEK 4-8
BB OVERHEAD SHOULDER PRESS:
3so12
BB CHEST PRESS:
3so7
BB LANDMINE ROW:
5so5
SEATED CABLE ROW:
3so12
ARNOLD PRESSES:
4so5
LATERAL SHOULDER RAISES:
3so10
PLANK:
5so30 s. intervals
STAIR MASTER: HOLD DUMBBELLS
challenge
MONDAY
WEDNESDAY
finale
finale
WEEK 7-8
WEEK 7-8
BB BACK SQUAT: RDS
8, 10, 12, 15
SINLE-LEG DB RDL:
2so15
BB BOX SQUAT:
6, 8, 10, 12
DB DL:
4so5
BULGARIAN SPLIT SQUAT: MAX
3so30 s. intervals, each leg
TRAP BAR DL:
3so5
BB DL:
7so5
HACK SQUAT:
3so8
SUMO BB DL:
5so6
LEG PRESS: DS
8, 10, 12
BB HIP THRUST:
5so7
REVERSE LUNGE:
3so15
KB SQUAT CLEAN:
3so45 s. intervals
FINISHER: LEG PRESS
100 REPETITIONS | 30s. pauses
GLUTE PRESS:
2so50
FINISHER: GLUTE BRIDGE
TO HIP ABDUCTION:
2so60 s. intervals
congratulations,
YOU DID IT!