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This guide is yours forever, meaning you can repeat the workouts
- trust me, they’ll always challenge you and you will always feel
the burn!
GIANT SET: A set that includes three or more types of exercises in a row without
resting between them.
DROP SET: Remove weight or resistance from an exercise and continue doing
repetitions with a minimum rest (maximum 20 seconds).
REST PAUSE SET: Rest 30 - 45 seconds after reaching the fault and perform more
repetitions.
TIME UNDER TENSION (TUT): Amount of time you use to complete a repetition.
PARTIALS Making a repetition with a limited range of motion can be from the
beginning to the middle or from the isometric point to the middle.
There is no shame in wanting to put on your favourite jeans, look in the mirror and
think “daaaaamn baby got back!”
However, we actually use our glutes a lot more than you probably realise to do basic
movements like walking uphill, lifting things and even just standing up. Having
strong glutes can also help avoid injury to your lower back, hips and knees.
This is why it’s important to understand the reasons and benefits for glute-specific
training beyond aesthetics.
It’s important to focus on your technique when training your glutes, as the reper-
cussions of poor form can result in injuring your lower back, hamstrings and hips.
Training your glutes effectively will improve your ability to perform functional move-
ments like walking, running and jumping, which will help your overall exercise per-
formance.
When you feel fitter overall, you’ll be more likely to do more exercise to continually
improve! Pushing through the first few workouts is the hardest part, and once you
start to see the benefits you won’t want to stop!
I created The Booty Building Bible to help you improve your form, let you explore
some exercises you may not have tried before and strengthen your glutes.
Now, get ready to get your sweat on, feel the burn and build those glutes!
GLUTES ANATOMY
PARTS OF THE PEACH
The gluteus is divided into three muscles, each of which has a
different function. These are:
LEGS - GLUTES
EXERCISE SERIES LINK
1) Constant tension banded squats 4 x 12-15 reps https://vimeo.com/476849496
GLUTES ISOLATION
EXERCISE SERIES LINK
1) Single leg hip thrust 3x12 reps c/p https://vimeo.com/439062955
LEGS - GLUTES
EXERCISE SERIES LINK
4 x 12 reps count 3 sec
1) Sumo squat with band https://vimeo.com/475697148
when you go down
GLUTES ISOLATION
EXERCISE SERIES LINK
3x10 - 12 reps (Contract
1) Kneeling squat with band https://vimeo.com/399966559
for 2 sec in all the reps)
5) Donkey kickbacks with band , Superset con: 2x20 - 25 reps each leg https://vimeo.com/439063146
GLUTES ISOLATION
EXERCISE SERIES LINK
1) Hip thrust with band 3 x 15 reps https://vimeo.com/476711870
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OPTI-GREENS 50
Opti-Greens 50's blend of 8 ORGANIC grasses and greens delivers the equal vitamins and mine-
rals of a 2oz shot of juiced greens. This extra boost of vitamins and minerals helps you feel great
every day! Along with the vitamins & minerals in the grasses, Opti-Greens 50 is packed with caro-
tenoids and bioflavonoids. These antioxidants help remove free radicals that can wreak havoc
on your immune system.
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OPTI-REDS 50
Opti-Reds 50 can increase nitric oxide in the blood by getting rid of free radicals. These free
radicals destroy nitric oxide and reduce blood flow. Opti-Reds 50 reduces these environmental
toxins with a combination of phytonutrients and antioxidants. This helps improve blood flow,
energy levels, brain function, blood pressure ... and much more!
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FULL MEGA
There are many things that can trigger inflammation in the human body. Taking in ample
amounts of omega-3 essential fatty acids in your diet from oily fish sources can help naturally
suppress this inflammation.
If your diet is not rich in meals containing oily fish, you can now supplement with Full-Mega to
reap the benefits of these essential fatty acids. The highly concentrated EPA/DHA blend of ome-
ga-3’s in Full-Mega offers full support for overall health.
* Full-Mega is formulated with full efficacious doses of EPA and DHA from the highest quality
deep-sea fish oils and contains an antioxidant blend that not only aids in the products stability
and efficacy, but surpasses all pharmaceutical standards for freshness and purity.
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DAILY STACK
Between working out, long hours at work, and life in general, our body has a high demand for
nutrients so that you can function at 100% inside and outside of the gym. The Daily Stack deliv-
ers those key nutrients, in proper amounts, so that you can power through even the toughest
days. With the Daily Stack, you know that you're covered!
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LEVEL 1
Level-1 contains among the highest levels of glutamine and glutamine peptides available in a
protein supplement at over 4 grams per serving! Glutamine makes up roughly 61% of the amino
acid pool in muscle tissue, which quite simply translates into an improved ability of your muscle
to deal with stress and the daily beat down you put your muscles through.
Level-1 is also rich in the Branched Chain Amino Acids, the “do-everything” amino acids so
important to muscle. They are anti-catabolic, which means they help prevent too much break-
down of muscle while also being THE triggers which turn on muscle growth while also being
available as a valuable fuel source for your muscles in times of need. Level-1 has over 5 grams of
BCAA per scoop!
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LEVEL 1 BARS
Just one bite is all it takes to realize the Level-1 Bar is the best protein bar you’ve ever tried! No
matter what your goal is - lose weight, gain muscle, or be healthier - eating protein consistently
throughout your day is vital. With the low temperature baked Level-1 Bars, you now have the
world’s highest quality, best tasting protein in the convenience of a bar that you can eat
anywhere.
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LIPOSOMAL VITAMIN C
Vitamin C is a strong antioxidant that can strengthen your body’s natural defenses to protect
cells from free radicals that cause oxidative stress, which can harm your body over time. Vitamin
C can also play a vital role in cardiovascular health, improving iron absorption, and ensuring
immune system function. 1st Phorm’s Liposomal Vitamin C utilizes liposomal delivery to drasti-
cally increase nutrient uptake, delivery, absorption, and efficacy.
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LIPOSOMAL VITAMIN D3
Vitamin D is a fat-soluble vitamin that is naturally occurring in a few foods but is primarily
produced by exposure to sunlight. Vitamin D is vital for strong bones and healthy muscle, and
for brain and respiratory function. 1st Phorm’s Vitamin D utilizes liposomal delivery to drastical-
ly increase nutrient uptake, absorption and efficacy.
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The Phytonutrient Blend in Vegan Power Pro contains 10 natural ingredients that can reduce
inflammation throughout your body and are key in removing tissue damaging free radicals.
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