37 page E-Book

WELC O M E
OK ladies unless you have been living under a rock we all know
having a firm, rounded booty is so hot right now. After having trained
my female clients now for over 12 years I know that building round
glutes is a priority for most girls. It doesn’t matter what gym you go to
you will always find someone training and looking to build their booty.
I have now finally found the secret to fast tracking results to bigger,
firmer glutes which my clients and wife have utilized and got amazing
results from. I want to share with you everything I have learnt in this
time so you too can transform.

Yours in Health and Fitness,

Simon Quiddington

Okay, enough talking

let’s get started

| SQ FITNESS BUILD A BIGGER BOOTY

INTRODUCTION
My wife, Molly, started her fitness journey just over 12 months ago
where she started working out 5-6 times a week with a clear focus
on growing her booty. Before that she would workout once or twice
every two weeks. Molly wanted to grow her booty, so I taught her
everything she needed to know about nutrition, wrote her out a
workout plan and she committed to it 100%. In that time, Molly also
competed in her first fitness competition placing 3rd in the Bikini
section at the Victorian IFBB State finals.

“I trusted Simon and stuck to what he

told me to do 100%. It has clearly worked.
At the age of 30, I have never felt more
confident in my body.”

After reading this e-book and completing the workouts, the booty
specialization program provided and then implementing all the tips
provided I GUARANTEE you WILL get results!

3 | SQ FITNESS BUILD A BIGGER BOOTY

CLIENTS

As you can see with my own wife her

results from adopting these workouts,
tips and booty program speak for
themselves

4 | SQ FITNESS BUILD A BIGGER BOOTY

CONTENTS
6 PROGRESSIVE OVERLOAD
7 FOOD – NEED TO EAT MORE
8 TRAIN SMART
9 TECHNIQUE / CONTRACTION
10 FAVORITE EXERCISES TO BUILD A BOOTY
17 FAVORITE EXERCISES FOR HAMSTRINGS
21 DIFFERENT WAYS TO TRAIN YOUR GLUTES
22 RECOVERY
23 BOOTY BUILDING WORKOUTS
30 GLUTE SPECIALISATION PROGRAM
33 WHAT’S NEXT
35 DISCLAIMER

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PROGRSSIVE
OVERLOAD
When you are wanting to build a
bigger booty you must understand that
progressive overload is so important.
What is progressive overload? It’s putting
the muscle under a load over time that
it is not used to. This can be done in the
form of increasing the weight, sets, reps
and overall volume over time. It can also
be done by decreasing the rest periods in
between sets.
You should be aiming
for a 5 – 10% increase
each week
Whatever you do you MUST be increasing
the load on your glutes over time. What’s
important when it comes to progressive
overload is NOT aiming for huge increases
in weight each week. This only leads to
injury or a plateau at a later date. You
should be aiming for a 5 – 10% increase
each week.
6 | SQ FITNESS: BUILD A BIGGER BOOTY
An example of progress overload might
be where we take the barbell squat
for example. In Week 1 of your “build
a bigger booty” program you might
complete 4 sets of 40kg and complete
sets of 10 reps, 9, 9 and then 8. Now to
ensure progressive overload next week
you would then aim to complete sets
of 10,10,10,10. Let’s say you complete
those lifts successfully then next week you
would increase the weight to 42.5kgs and
now work on getting this NEW weight to 4
sets of 10. Once you gradually complete
this you would then increase the weight
to 45kgs and again aim over a series of
weeks of successfully completing four sets
of 10 reps. This is how we get the booty
to grow girls and is vital in this process.
F o o d – N e e d t o e at
This now leads me to another critically
important part of growing your booty
ladies which is your nutrition. If each week
you’re aren’t eating enough calories to
get your booty to grow even if you are
progressively overloading the area in your
workouts it still won’t grow. What you do
in the kitchen is just as important as what
you do in the gym.
What you need to be doing is consuming
more calories than what you’re burning
over a consistent time period in order to
grow your booty. Let’s say we have a girl
named “Melissa” and Melissa has a calorie
maintenance of 1,500 calories per day.
Melissa knows if she eats 1,500 calories
a day her weight will maintain. In order to
get growth in the glutes and for her booty
to be rounded and sculpted she MUST
be consuming more calories than her
maintenance (1,500) each day.
What you do in the kitchen
is just as important as what
you do in the gym
7 | SQ FITNESS: BUILD A BIGGER BOOTY
The more aggressive the calorie surplus
the more she will grow but keep in mind
the more body fat she will also gain -
which nobody wants. Always aim for
those lean gains girls and aim to consume
roughly 200 – 300 calories a day above
your calorie maintenance number as a
general rule.
Once you are in a surplus (you know this
because you have gained a little weight)
you then need to stay CONSISTENT
with these calories. Track your weight
each week and make adjustments when
your weight plateaus to ensure you are
continually growing.
On a side note, please don’t be afraid to
put on a little weight. It is a healthy weight.
You are not eating crappy food, you’re
fueling your body correctly with protein,
carbs, fibre and fats. The weight you’re
putting on will be going to all the right
areas if you are being consistent with your
training and working hard. If you want a
bigger booty – then you HAVE to eat!
TRAIN SMART
What’s extremely important when wanting
results is you can’t grow if you injure
yourself and need to spend time out of the
gym. You MUST be training smart. Don’t
ego lift and lift a weight that you can’t do
so safely this will only lead to injury which
will keep you out of the gym.
Make sure you get your recovery in.
Remember the growing happens outside
of the gym! You push yourself in the gym,
break down the muscle fibers, then get
adequate rest so the muscle grows back
bigger and stronger.
Make sure you get
your recovery in
8 | SQ FITNESS: BUILD A BIGGER BOOTY
Get your workouts in girls, overload the
muscle then get straight out so you can
recover, eat and GROW.
Also don’t expect this to happen
overnight, months and years of patience/
training/eating right is what it takes. It is
possible though, My wife in particular has
successfully built her booty over one year
and is still following my guidelines to gain
more size. She is excited to see what
another year of consistency will bring.
TECHNIQUE
Remember it’s always technique over
weight. Technique is vital in growing your
booty. On the exercises like hip thrusts
for example, You make sure your feet are
hip width apart and directly under your
knees. With any exercise I do, I always
visualize myself doing the exercise before I
actually do it. This creates a mind muscle
connection, which helps increase the
number of muscle fibers recruited when
lifting and makes you more aware of
isolating the muscle you’re targeting on
that particular exercise.
It’s always technique
over weight
9 | SQ FITNESS: BUILD A BIGGER BOOTY
Once you’re safely in the position to start,
you then will perform the hip thrust by
pushing through your feet and extending
your hips vertically through the bar, making
sure your weight is supported through
your feet and shoulders. Squeeze your
glutes in the vertical position and hold for
at least 3 seconds, then safely lower back
down. In any exercise always aim for time
under tension (aka that hold/squeeze)
to really put the muscle under distress.
Remembering to choose a weight you can
do the exercise CORRECTLY, go lower in
weight if need be.
Favorite exercises
to build a booty

Barbell Squats
TIPS

The mother of all exercises. Not only does this one train your legs/booty it also is one of
the best exercises to do to lose weight and tone up ALL OVER. It burns a good amount of
calories and keeps the heart rate up for the whole day. A little tip is to put your legs wider
apart in order to target your booty with your feet slightly turned out. When you have your
legs closer together it targets your quads more. We aren’t training quads, we are training
booty.

Starting with your legs wider than hip width apart with the barbell resting on your upper
trapezius. Firstly, visualizing the movement for that mind muscle connection, then taking a
big breath in and hold your breath lock/contract your torso before slowly moving down to
a 90 degree angle between your hips and legs. If you can’t make the 90-degree angle, go
lighter in weight. Get that right, then go up! Do it properly or don’t do it at all. If you want
to grow a booty, then it is so important to get that 90-degree angle. Hold at the bottom for
one count if you can, then drive back up through the heels and squuueeeze your butt in at
the top of the movement when back standing straight.

10 | SQ FITNESS: BUILD A BIGGER BOOTY

Favorite exercises
to build a booty

Hip Thrusts
TIPS

On the exercises like hip thrusts for example, You make sure your feet are hip width apart
and directly under your knees. With any exercise I do, I always visualize myself doing
the exercise before I actually do it. This creates a mind muscle connection, which helps
increase the number of muscle fibers recruited when lifting and makes you more aware
of isolating the muscle you’re targeting on that particular exercise. Once you’re safely in
the position to start, you then will perform the hip thrust by pushing through your feet and
extending your hips vertically through the bar, making sure your weight is supported through
your feet and shoulders. Squeeze your glutes in the vertical position and hold for at least
3 seconds, then safely lower back down. In any exercise always aim for time under tension
(aka that hold/squeeze) to really put the muscle under distress. Remembering to choose a
weight you can do the exercise CORRECTLY, go lower in weight if need be.

11 | SQ FITNESS: BUILD A BIGGER BOOTY

Favorite exercises
to build a booty

Glute Cable Kickback

TIPS

Put the cuff around your ankle and attach to the cable machine and stand in front of the
machine. Contract your abs and slowly bend over and kick your leg back with your glutes
contracted. Hold your leg in the air squeezing your butt for at least 2 counts. Repeat on the
other leg after the reps have been completed. Make sure you don’t twist your body, keep
your hips straight, spine neutral and abs locked at all times.

12 | SQ FITNESS: BUILD A BIGGER BOOTY

Favorite exercises
to build a booty

Frog Pumps
TIPS

Random, awkward looking, yet oh so effective. No equipment is needed for this one, so
can be done anywhere. Lay on your back and place your heels together so your legs make
a diamond shape on the floor. Dig your elbows into the floor right beside your ribs and drive
your bottom up in the air but keep your feet on the floor. So the side of your feet will be on
the floor and you will be pushing up from there. Pump your bottom into the air, fast, and
squeeze at the top of the movement.

13 | SQ FITNESS: BUILD A BIGGER BOOTY

Favorite exercises
to build a booty

Dumbbell Bulgarian Split Squats

TIPS

Standing with both feet on the ground and dumb bells in both hands. Raise your leg behind
you to rest it on a bench that is level with your hip or higher if you want more of a challenge.
Lunge down on one leg, going as low as you can to the ground with your back straight, abs
contracted, raised leg with a slightly bent knee and your feet parallel. Then drive back to
you standing position without lowering the back leg for all your reps. Swap legs and repeat.
These can be done from home or when travelling without weights too!

14 | SQ FITNESS: BUILD A BIGGER BOOTY

Favorite exercises
to build a booty

Leg Press (with legs high and wide)

TIPS

Laying back with your legs about 15cm past your hip width and a little higher than what
feels comfortable, drive through your heels to push up the weight. You should feel your
hammies and glutes putting in the work. Don’t forget to keep your abs tight, as this is such
a great exercise for toning the mid-section too, along with all other exercises for the legs/
glutes.

15 | SQ FITNESS: BUILD A BIGGER BOOTY

Favorite exercises
to build a booty

Donkey Kickbacks
TIPS

This is a good one for travelling and when you can’t get to gym. Get onto your hands and
knees so your shoulders are directly over your wrists and your knees are in line with your
hips. Slowly raise one of your legs into the air feeling the squeeze through your bum. Hold
for a count or two at the top of the movement before coming back down. Repeat 20 per
leg x 4 rounds. If you are in the gym and have access to ankle weights, add more weight to
these. You want to feel the burn.

16 | SQ FITNESS: BUILD A BIGGER BOOTY

Favorite exercises
FOR HAMSTRINGS

Barbell Stiff Leg Deadlifts

TIPS

Stand with your torso straight and your legs shoulder width apart holding the barbell in
your hands. The knees should be slightly bent. This is your starting position. Keeping the
knees stationary, lower the barbell to over the top of your feet by bending at the waist while
keeping your back straight. Push forward so you feel a slight pull in your hamstrings without
putting the weight on the ground. Extend your hips and pull your body straight up holding
the bar and move back to the starting position. Repeat.

17 | SQ FITNESS: BUILD A BIGGER BOOTY

Favorite exercises
FOR HAMSTRINGS

One Leg Dumbbell Stiff Leg Deadlifts

TIPS

Same vibe as the barbell one above, but this one requires balance. I would advise going a
lighter weight for this one. Repeat the same movement as the barbell one above but as you
lower your body down, one leg lifts off the ground to a 90-degree angle. Lower down and
repeat on same leg until the reps have been completed then change legs.

18 | SQ FITNESS: BUILD A BIGGER BOOTY

Favorite exercises
FOR HAMSTRINGS

Glute Bridge on a Medicine Ball Deadlifts

TIPS

Put both feet on the medicine ball and raise your hips so they are in line with your shoulders
and knees. You want your body to be in a strong, straight line. Squeeze your butt at the top
of the movement, lower your body down without taking your feet off the ball and repeat.

19 | SQ FITNESS: BUILD A BIGGER BOOTY

 Favorite exercises
FOR HAMSTRINGS

Lying Leg Curls

TIPS

• Start by laying face down on the machine, hook your legs into the machine and set
your weight. Push your feet towards your butt and hold for 3 counts and then lower
back down. Repeat. Always remembering to use the mind muscle connection with
every exercise.

20 | SQ FITNESS: BUILD A BIGGER BOOTY

D i f f e r e n t w ay s
to train your GLUTES
When it comes to training your booty it’s important to train them in a variety of ways
and to target them from all angles. This ensures you leave no stone un-turned and
continually “shock” them into growing. Some different ways to train them is through
straight sets, super sets, tri sets, drop sets, pyramid sets and giant sets. All these
ways are different and ALL should be utilized when aiming to grow your butt.

Let me go into more detail

and explain each of them:
1. STRAIGHT SETS: 4. GIANT SETS:
This is where you complete a single set This is when you perform four (4) or more
and make that the pure focus. You rest movements in a row before you rest.
after each set for the desired amount Brutal pain and lots of fun!
before you then perform the next straight
set.
5. DROP SETS:
2. SUPER SETS: This is when you perform a set and then
This is when you go from one movement with no rest you IMMEDIATELY drop the
STRAIGHT to the next with no rest. An weight down and go straight away again
example of this might be to perform a
‘barbell squats’ then SUPER SET this
with ‘hip thrusts. You perform BOTH
movements BEFORE you rest.

3. TRI SETS: 6. PYRAMID SETS:

This is when you go from one movement
STRAIGHT to the next and again
STRAIGHT to the next. This means you
complete three (3) in total with no rest.
An example of this might be ‘stiff leg dead
lifts’ SUPER SET with ‘lying hamstring
curl” SUPER SET with ‘leg press’.
You perform ALL THREE movements in a
row before you rest.
This is when you start high in reps at the
top of the pyramid and work your way
down. An example would be to start at
50 reps and work your way down to 10
and every time you change the exercise
you take 10 reps off. A great way to be
challenged in order to get RESULTS!

21 | SQ FITNESS: BUILD A BIGGER BOOTY

 RECOVERY
Rest breaks between sets
It is SO important to rest properly in between sets. You want to give your booty time to grow.
The aim is to smash it as hard as you possible can with the correct technique then chill out for
a bit to let the muscle grow and recover.
When performing a big compound movement like Squats or Barbell Hip Thrusts (or anything
you are going really heavy on and can only perform 4 -6 reps), I recommend to rest for 2-3
minutes in between sets. It is important to time it so you know where you are at.
For smaller exercises like Cable Glute Kickbacks or Bulgarian Split Squats I recommend
performing 8-10 reps and then rest for 1.5 minutes. For exercises like Frog Pumps or Donkey
Kickbacks rest for 30 seconds as you are trying to exhaust your muscle. (You normally finish
your workout with a movement like these).

Don’t train glutes two days in a row

Same reasons as above. Let the area rest so you can GROW

Stretching/foam rolling
Before I do a leg/glute session I like to foam roll. There are plenty of tips on foam rolling on
YouTube so I won’t go into exactly how to do it. However, it is amazing for warming up your
muscles and getting them primed and ready to perform the best possible movement. I find if
I don’t foam roll, I can’t get good depth in my squats, yet if I do I can get further down. Foam
rolling will also help with recovery and DOMS (delayed onset muscle soreness).

Drink water
Drink at least 2L of water a day. It helps with so many other things and recovery of your
muscles after a big workout is one of them!

Nutrition
Fueling your body the right way before you train is going to help you in the recovery process
and stop you from pulling up really sore.

22 | SQ FITNESS: BUILD A BIGGER BOOTY

 Booty building
workouts

d i es w e ha v e
OK la
ea rn t a l l t h e
l i c ks
p s a n d t r
key ti
r o w a b o o t y
to g
at m y c l i en t s
th
and wi fe h av e
e d f r o m
benefit
It’s now time to train
23 | SQ FITNESS: BUILD A BIGGER BOOTY
 WORKOUT 1
EXERCISE SETS REPS WEIGHT
Squats 3 4

Leg Press 3 8

Bulgarian Split Squat 4 12 Each leg

Cable Glute Kickbacks 3 15

Leg Curls 3 15

WORKOUT 2
EXERCISE SETS REPS WEIGHT
Barbell Hip Thrusts 3 4

Cable or Band Hip Abduction 3 15

DB Walking Lunges 4 10

Leg Extensions 3 15

Seated Leg Curls 3 15

WORKOUT 3
EXERCISE SETS REPS WEIGHT
Lying Leg Curl 3 4

Stiffleg Deadlift 3 8

Leg Press Feet High and Wide 3 8

Smith Machine Alternate Lunges 3 15

Frog Pumps 3 30

24 | SQ FITNESS: BUILD A BIGGER BOOTY

 WORKOUT 4
EXERCISE SETS REPS WEIGHT
Squats (Continously for 30 mins) 30 mins 4-6

Leg Press 3 8

Bulgarian Split Squat 3 15 x Each leg

Frog Pumps 3 30

WORKOUT 5
EXERCISE SETS REPS WEIGHT
Heavy Barbell Hip Thrusts 3 4

Stiffleg Deadlifts 3 8

Cable Glute Kickbacks 3 15

Dumbbell Lunges 3 15 x Each leg

Glute Bridge on Medicine Ball 3 20

WORKOUT 6
EXERCISE SETS REPS WEIGHT
Leg press 3 8

One Leg Dumbbell Stiff Leg Deadlifts 4 10 x Each Leg

Glute Bridge on Medicine Ball 3 20

Donkey Kicks 3 20

Squat Jumps 4 20
SUPER SET INTO
Walking Lunges 4 10 x Each leg

Frog Pumps 3 30

25 | SQ FITNESS: BUILD A BIGGER BOOTY

 WORKOUT 7
EXERCISE SETS REPS WEIGHT
Stair Climber (20 mins) 4

Heavy Cable Glute Kickbacks 3 8

Stiff Leg Deadlifts 3 8

Bulgarian Split Squat 4 12 x Each leg

Donkey Kick 3 20

WORKOUT 8
EXERCISE SETS REPS WEIGHT
Stair Climber (20 mins) 4
— 4 minutes walking and 1 minute sprinting x 4
Squats 3 4

One Leg Dumbbell Stiff Leg Deadliftss 4 10 x Each leg

Smith Machine Alternate Lunges 10 mins 10

— 10 pulsing reps every minute, on the minute for
10 minute

WORKOUT 9
EXERCISE SETS REPS WEIGHT
Barbell Squats 4 20, 15, 12, 10

Dumb Bell Single Leg Step Ups 10–12 x Each leg

Barbell Stiff Leg Dead Lift 4 6-8

Kettle Bell In Out Squats 25

SUPER SET INTO
Kettle Bell Sumo Squats 25

Single Leg Glute Kickbacks 3 15–20 x Each leg

26 | SQ FITNESS: BUILD A BIGGER BOOTY

WORKOUT 10
EXERCISE SETS REPS WEIGHT
Smith Machine Squats 4 10-12

Leg Press 3 30

Bulgarian Split Squats

SUPER SET INTO
4 10-12
Squat Jumps Until Complete Failure
Failure
Walking Dumb Bell Lunges
SUPER SET INTO 30
Stiff Leg Dead Lift
8-10
Lying Leg Curl
SUPER SET INTO 4 10-12
Hip Thrusts
4 10-12

WORKOUT 11
EXERCISE SETS REPS WEIGHT
Heavy Barbell Step Ups 4 8-10 x Each leg

Db Walking Lunges 3 20
SUPER SET INTO
Kettle Bell In Out Squats 3 20
SUPER SET INTO
20 Second Squat Hold 3 20 seconds

Smith Machine Squats 3 25

3 25
Leg Press 3 12

Lying Leg Curl

27 | SQ FITNESS: BUILD A BIGGER BOOTY

 WORKOUT 12
Tabata
The objective with this workout is to complete each exercise for 20 seconds then have a 10
second break. After each four exercises have been completed that = 1 round. Aim to complete
8 rounds in total. #Ouch

The exercises are below:

EXERCISE ROUNDS WEIGHT
1. Body Weight Squats 8
2. In-Out Squats
3. Squat Jumps
4. Squat Hold

= 1 ROUND
Repeat 8 Rounds Total.

W O R K O U T 1 3 ­­F o c u s i n g o n h e a v y w e i g h t
EXERCISE SETS REPS WEIGHT
Barbell Squats (Heavy) 4 4-6
Heavy Walking Lunges 4 10 x Each leg
Leg Press 4 10-12

Glute Cable Kickbacks 4 10-12

SUPER SET INTO
One Leg Stiff Leg Db Dead Lifts 4 10 x Each leg

Hip Thrusts 4 6-8

Lying Leg Curls 4 6-8

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 W O R K O U T 1 4 ­­F o c u s i n g o n H I G H R E P S
EXERCISE SETS REPS WEIGHT
Barbell Squats 4 25
Body Weight Squats 100 Reps 100
Dumb Bell Sumo Squats 50 25
Leg Press 4 40,30,20,10
Glute Cable Kickbacks 4 20 x Each leg
Walking Lunges 100
— To Finish

W O R K O U T 1 5 ­­F o c u s i n g o n S U P E R S E T S
EXERCISE SETS REPS WEIGHT
Leg Press 4 10-12
SUPER SET INTO
Squat Jumps 4 Failure

Lying Leg Curls 4 10-12

SUPER SET INTO
Stiff Leg Dead Lift 4 10-12

Barbell Hip Thrusts 4 10-12

SUPER SET INTO
Glute Bridges On A Medicine Ball 4 10-12

Smith Machine Squats 4 10-12

Db Walking Lunges 4 30
SUPER SET INTO
Frog Pumps 4 30

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 G l u t e s p e c i a l i z at i o n
program
OK ladies below is an epic booty program In all working sets you are aiming for the
that I wrote out for my wife initially, then lower number of the rep ranges but then
other clients have completed it too so I you are aiming to go all out to failure on
100% know it works. I have seen some the last set trying to match or exceed
incredible results from this and I want you the higher rep target. If you do so then
to try it out for yourself. You target your the weight goes up next week. Your rest
glutes on a Monday, Wednesday and periods should be two minutes between
again on Friday. This program focuses on sets to ensure you get enough rest time to
increasing the FREQUENCY that you are really push some heavy weight:
targeting your lower body which increases
the load you’re lifting over time which of
course ensures you get RESULTS. Give it
a try and make sure you write down and
record your weights and beat them each
week to ensure you are progressing.

Ok let’s give it a try:

30 | SQ FITNESS: BUILD A BIGGER BOOTY

Program
M o n d ay L o w e r B o d y
EXERCISE SETS REPS WEIGHT
Squats 3 4-6

Leg Press 3 8

Bulgarian Split Squat 4 12 x Each Leg

Cable Glute Kickbacks 3 15

Leg Curls 3 15

T u e s d ay U p p e r B o d y
EXERCISE SETS REPS WEIGHT
Underhand Grip Pulldown 3 4-6

One Arm DB Row 3 8

One Arm Cable Side Raise 3 15

Cable Front Raise 3 15
Barbell Bicep Curls 3 8
Rope Tricep Pushdowns 3 8

W e d n e s d ay L o w e r B o d y
EXERCISE SETS REPS WEIGHT
Barbell Hip Thrusts 3 4-6

Cable or Band Hip Abbduction 3 15

DB Walking Lunges 4 10 x Each leg

Leg Extensions 3 15

Seated Leg Curls 3 15

31 | SQ FITNESS: BUILD A BIGGER BOOTY

 T H U R S D AY R E S T

F r i d ay L o w e r B o d y
EXERCISE SETS REPS WEIGHT
Lying Leg Curl 3 4-6

Stiffleg Deadlift 3 8

Leg Press Feet High and Wide 3 8

Smith Machine Alternate Lunges 3 15 x Each leg

Frog Pumps 3 30

S at u r d ay U p p e r B o d y
EXERCISE SETS REPS WEIGHT
DB Side Raise 3 4-6
DB Shoulder Press 3 8
Wide Grip Pulldowns 3 15
Seated Cable Row 3 15
Rear DB Laterals 3 8
Incline DB Press 3 8

S U N D AY R E S T

32 | SQ FITNESS: BUILD A BIGGER BOOTY

 WELL D O N E
LADIE S YO U
DID IT ! K ee p
d i n g to s ee
rea
WHATS N E XT !

What’s next?
33 | SQ FITNESS: BUILD A BIGGER BOOTY
 What ’ s N ex t?
I hope you enjoyed your Build a Bigger Booty E-book. To find out
more information about all my programs please visit:

www.sqfitness.com.au.

As you have seen my client’s results speak for themselves.

I look forward to continuing to work with you.

Yours in Health and Fitness,

Simon Quiddington

34 | SQ FITNESS: BUILD A BIGGER BOOTY

 DISCLAIMER

As with any exercise program, you assume certain risks to your health
and safety by following SQ Fitness. Any form of exercise can cause
injuries if the exercises are performed incorrectly, and the workouts
and programs at SQ Fitness is no exception. It is possible that you
may become injured doing the exercises in this program, especially if
they are completed with poor form.

Although thorough instruction is included on correct form for every

single exercise, realize that SQ Fitness (like any other exercise
program) does involve a risk of injury. Simon is not a medical doctor
or nutritionist. His advice is not meant as a substitute for medical
advice. Please consult your doctor before beginning any exercise or
diet program.

Please see our full legal disclaimer and risks of product use.

35 | SQ FITNESS: BUILD A BIGGER BOOTY

 RISKS OF PRODUCT USE

This e-books content is not a substitute for direct, personal,

professional medical care and diagnosis. None of the exercises
(including products and services) SQ Fitness should be performed
or otherwise used without clearance from your physician or health
care provider. The information contained within is not intended to
provide specific physical or mental health advice, or any other advice
whatsoever, for any individual or company and should not be relied
upon in that regard. We are not medical professionals and nothing in
this e-book should be misconstrued to mean otherwise.

There may be risks associated with participating in activities

mentioned for people in poor health or with pre-existing physical
or mental health conditions. Because these risks exist, you will not
participate if you are in poor health or have a pre-existing mental or
physical condition. If you choose to participate in these risks, you
do so of your own free will and accord, knowingly and voluntarily
assuming all risks associated with such dietary activities. These risks
may also exist for those who are currently in good health right now.

In addition, the SQ Fitness exercise programs are designed to

be challenging with the aim to get you lean and strong as fast as
possible. An important component of the program is lifting heavy
weights. This activity is inherently risky, and especially so if done with
poor form. If you experience any pain you must consult with your
doctor

36 | SQ FITNESS: BUILD A BIGGER BOOTY

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37 | SQ FITNESS: BUILD A BIGGER BOOTY