12 WEEKS

BIG BOOTY
 SESSION 1 SESSION 2 SESSION 3

BACK SQUAT HIP THRUST BACK SQUAT

EVERY 2’X5 EVERY 2’X10 4 SET R1’-1’30 Back Squat

10 Back Squat @60-65%
5 SET R1’
20 Gobelet Cross Reverse Lunge KB
5 SET R1’
12 RDL Bar TEMPO
3sec Descente + Extension Hanche
Explosive + 2sec Contraction en Haut
10 Hip Thrust Bar
5 SET R1’
10 Gobelet Split Squat en Tension
Continue
5 SET R1’
15sec Hold Glutes Bridge Left Leg + 10
rep Pause 1sec en haut + IDEM Right
Leg + 10 Band Russian Swing
Set 1 : 12 reps @60%
Set 2 : 10 reps @70%
Set 3 : 8 reps @75%
Set 4 : 20 reps UNBROKEN @50%
4 SET R1’30
30 Walking Lunge DB’s Front Rack
4 SET R1’
15 Band Russian Swing
 SESSION 4 SESSION 5 SESSION 6

HIP THRUST BACK SQUAT HIP THRUST

4 SET R1’-1’30 Hip Thrust 3 SET R2’ 3 SET R2’

Set 1 : 12 reps 5+4+3+2+1 Back Squat @70% 5+4+3+2+1 Hip Thrust
Set 2 : 10 reps Avec 10sec de repos entre chaque Avec 10sec de repos entre chaque
Set 3 : 8 reps (ex : 5 reps + 10sec + 4 reps + …) (ex : 5 reps + 10sec + 4 reps + …)
Set 4 : 20 reps UNBROKEN
DE PLUS EN PLUS LOURD 5 SET R1’30 4 SET R1’
30m Push Sled (1 A/R) + 15 Towel Leg 10 Gobelet Cyclist Squat + 10 Gobelet
4 SET R1’ Curl Squat + 10 Jumping Squat
10 Deficit Reverse Lunge Back Rack/
Leg 3 SET R1’ 4 SET R1’-1’30
1 A/R Duck Walk 30 Russian Swing Explosif UNBROKEN
4 SET R1’ (1 A/R = 2x10m)
15 RDL DB’s Toes Elevated on plate
10kg
 SESSION 7 SESSION 8 SESSION 9

BACK SQUAT HIP THRUST FRONT SQUAT

4 SET R1’30 4 SET R1’30 5 SET R1’30

20 Back Squat UNBROKEN 20 Hip Thrust UNBROKEN 10x 1+1/4 Front Squat

4 SET R1’30 3 SET R1’30 4 SET R1’

20 Gobelet Box Step Up alt 30sec Wallsit + 20 Walking Lunge DB’s 10 Gobelet Box Pistol Squat
Front Rack + 30sec Wallsit
4 SET R1’30 4 SET R1’30
12 Band RDL Bar 3 SET R1’30 15 Ring Leg Curl + 10 Band Russian
(Band on the Hips) 15 Ring Leg Curl + 10 Band Russian Swing
Swing
 SESSION 10 SESSION 11 SESSION 12

HIP THRUST FRONT SQUAT HIP THRUST

5 SET R1’30 5 SET R1’30 5 SET R1’30

10x 1+1/4 Band Hip Thrust 6 Pause 3sec Front Squat 6 Pause 3sec Band Hip Thrust

5 SET R1’30 EMOM 10’ 5 SET R1’30

10 Belt Squat 12 Walking Lunge Bar Front Rack 10x 1+1/4 Gobelet Squat KB

3 SET R1’ 3 SET R1’30 TABATA

30 Band Deficit Glutes Bridge 2x10m Death March DB’s 1 TABATA/ Leg
8 set Left Leg
20sec Glutes Bridge 1 Leg Dynamic
10sec Statique en haut
REST 1’
8 set Right Leg
 SESSION 13 SESSION 14 SESSION 15

FRONT SQUAT HIP THRUST FRONT SQUAT

8 SET R30sec 5 SET R1’

8 SET R30sec 12 Front Squat Tension Continue SANS
8 Front Squat
8 Band Hip Thrust Bar TENDRE LES JAMBES COMPLETEMENT
3 SET R1’ 30
5 SET R1’30 3 SET R1’ 30
15 Split Squat DB’s/ Leg
15 Gobelet Cyclist Squat KB 50 Walking Lunge UNBROKEN (no
(5 reps moitié supérieur + 5 reps weight)
1 SET
moitié inférieur + 5 reps complètes)
100 Russian Swing Explosif KB @24kg
(AVEC LE MOINS DE BREAK POSSIBLE) 1 SET
4 SET R1’ 150 Russian Swing Explosif KB @24kg
10 Split RDL Bar/ Leg (AVEC LE MOINS DE BREAK POSSIBLE)
 SESSION 16 SESSION 17 SESSION 18

HIP THRUST BACK SQUAT HIP THRUST

5 SET R1’ 6 SET R30sec 6 SET R30sec

10 Pause 2sec Band Hip Thrust Bar 6 Back Squat 6 Band Hip Thrust Bar HEAVY + 12
Russian Swing @16kg
5 SET R1’30 4 SET R2’
15 Gobelet Squat KB 6 Split Squat DB’s + 4 Jumping Split 4 SET R1’30
(5 reps pieds serrés + 5 reps pieds Squat/ Leg 30 Jumping Lunge alt
largeur standard + 5 reps pieds larges)
1 SET 4 SET R1’
3 SET R1’ 100 Band (Purple) Russian Swing 12 Good Morning Bar
30 Band Good Morning @16kg (AVEC LE MOINS DE BREAK
POSSIBLE)
 SESSION 19 SESSION 20 SESSION 21

BACK SQUAT HIP THRUST BACK SQUAT

6 SET R2’ 6 SET R2’ 5 SET R2’

6 Back Squat + 6 Gobelet Jumping
Squat KB
3 SET R1’
10 Lunge Bar Back Rack/ Leg
1 SET
100 Band (Purple) Russian Swing @20-
24kg (AVEC LE MOINS DE BREAK
POSSIBLE)
6 Hip Thrust Bar + 6 Deadlift 5 Back Squat + 5 Jump over PVC
(hauteur de la Box)
4 SET R1’
10 Back Squat Pieds serrés 3 SET R1’
20 Gobelet Cross Reverse Lunge KB
4 SET R1’
1 A/R Pull Sled with TRX 1 SET
100 Band (Yellow) Russian Swing
@16kg (AVEC LE MOINS DE BREAK
POSSIBLE)
 SESSION 22 SESSION 23 SESSION 24

HIP THRUST BACK SQUAT HIP THRUST

EMOM 10’ 6 SET R2’ EMOM 10’

15sec Hold Band Hip Thrust + 5 reps + 4 Pause 5sec Back Squat + 4 Broad 4 Pause 5sec Hip Thrust Bar + 4 D-Ball
10sec Hold Jump @30-50kg

4 SET R1’30 3 SET R1’30 EMOM 10’

25 Hip Thrust UNBROKEN
3 SET R1’30
50 Air Squat UNBROKEN
15 Back Squat Tension Continue SANS 15 Hip Thrust Tension Continue
TENDRE COMPLETEMENT LES JAMBES
4 SET R1’
1 SET RDL DB’s Toes Elevated on plate 10kg
100 Band (Yellow) Russian Swing @20-
24kg (AVEC LE MOINS DE BREAK
POSSIBLE)