Fierce & SEXY Glutes Calls for NHB Training Methods!
August 06, 20132 min read
Oh to have a SEXY & Fierce Derriere!
We all want it...Rest Assured the Homemade Butt Lift can also be yours, with some Healthy Traumatizing Training Methods...
Recently, I've been targeting my own glutes and am starting to see some results. I had a knee and hip injury so I have had to avoid training legs for quite sometime...I slipped on ice sprinting outside :(
However, my clients get great glute training and I think they LOVE it, in fact I know they do because I always get thank you texts that say how sore their butt's are!! ;)
Last year, I trained one of my clients for a Fitness competition, 2.5 months out and as many of you may know the glutes need to look great on that stage! This client did AMAZING!! And as if losing 20lbs and toning & tightening up all over wasn't enough...she needed a bubble butt! Needless to say I hit her legs hard, REALLY hard and like MAGIC her butt transformed AND she placed 3rd! AND she has 3 kids AND is over 40...not bad!!
Her training regime included lots of plyometrics, or jump training. Plyometrics are an excellent way to build the muscle of the glutes, which is a powerful muscle, because the explosive movement both shocks the muscles and burns lots of calories....so your building muscle and shedding fat!
Here is one of the routines I used:Warm up 10 minutes cardio + Plank outside Lunge stretches alternate 20 times30 seconds each exercise/10 seconds rest .... repeat 3-5 times or do 50 seconds/10 seconds rest 2-5 times1. Deep Squats Barbell or Sandbag (passing parallel if your knees are healthy)2. Plyometric (jump) crossover plié squats3. Reverse Lunge with a knee drive jump/hop (use a low step if one is available)4. Repeat lunge other leg5. Forward jump squats (deep if knees are ok)6. Glute bridges with barbell or sandbag or use 2 DB's7. Plank JacksRepeat ;)
Sign up to get articles like these delivered right to your inbox.
Shipping & Delivery
Fast, Express Shipping. We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it just takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.
We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)
For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.
We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Signatures are required on all orders. Delays caused due to custom withholds are not included in these estimated delivery times.
Returns & Exchanges
We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.
We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.
All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.