I hope you enjoy this booty building tri-set and video demonstration! Don't be afraid to challenge yourself and add some weight especially on the hip thrusts. No glute day is complete without applying your BeautyBum first!
These 3 exercises are to be performed as a circuit.
You do not rest until you have completed all 3 exercises and then rest for 60-75 secs and perform again. If you are doing this routine as a separate workout then I would suggest completing a total of 5 rounds but if you are adding it to the end of a leg day then I would suggest only 3 rounds and resting for 90 secs.
Barbell Hip Thrust- Use a slingshot/band around knees. Use a 3-4 sec eccentric and hard 2 sec flex on every rep. Remember to drive those knees out at the top and really squeeze! Sets of 8
Smith Machine Kneeling Squat With Band –Attach the band on the lower bars as shown in the video. It does not take a lot of resistance. Sets of 12-15.
Dumbbell Sumo Squat– Stand just outside shoulder width with feet only angled out 5 degrees. Think of hinging at the hip, keeping shoulders back and shins in line with your knees. Sets of 10-12
Train hard and stay #beautyfitstrong!
Health & Wellness Coach, NPC National Bikini Competitor
Nicole Cress is a health and wellness coach and the co-owner (with her husband, Allen Cress) of Maximum Performance Training, where she helps others reach their fitness goals through online coaching. She holds a degree in exercise science from Transylvania University and advocates living a balanced lifestyle, guiding her clients to focus on being whole and well in mind, body and spirit. She is the Founder of SheLifts Women’s Retreat. A national-level bikini competitor who has been competing since 2010.