Lean Booty plan

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YOU DON'T HAVE TO BE GREAT TO START BUT YOU HAVE TO START TO BE GREAT

THE LEAN BOOTY PLAN Chiara Pugliesi IG: @chiara_pugliesi

Welcome to my Lean Booty Plan Well done for deciding to join my fit famiglia. You are now part of a community of strong, determined and positive women who lift each other up and work hard to achieve their goals.   If you work hard and are willing to put in the work, then I know you will be successful!   Before you start, make sure you read the following recommendation page and don’t skip any writing as I carefully explain how the guide works so that you can achieve your goals faster.   You will find a meal plan and an 8 week glute workout plan. Make sure you don’t skip any leg day as it will impact your progress. Every day of the meal plan has been strategically written to match your training patterns. If you decide to change a training day (e.g. from Monday to Tuesday), then make sure you follow the right food intake explained in the diet plan as well.   I cannot wait to see your progress. Nothing makes me more proud than seeing my girls (or guys) achieving their dream body.   Lots of love,

Chiara xx

Recommendations:  

TAKE PROGRESS PHOTOS! Take them before you start the guide and from

-

then on, every 1-4 weeks. Take the photos in the same place, position, lighting and time of day to ensure you get the most reliable progress reviews! -I want to see your progress! Tag

@chiara_pugliesi on Instagram and let me

know how you are getting on. Send me all your progress pictures!

-Pay attention to your form and don’t be afraid to ask for help from a trainer at your gym!

Remember that looks, and gym and how big your bum looks is not everything! You are so much more than what you look like and for this reason I included a

self love section at the bottom. Learn to love yourself first and

work on your self esteem as well as going to the gym.

Disclaimers

1. Please, note that I am not a qualified personal trainer. However, you can notice that my body has achieved results that not even many PTs have achieved in their life. Please, note that I will only be coaching you online meaning that I am not responsible for any injuries as I will not be physically present at the gym with you. Please be aware that the plan is not refundable for the amount of work it required me to write.   2. I am not liable for any injury or harm that may come from using this guide.   3. Resale or sharing of this guide is illegal, and unfair and will be prosecuted as such. Please acknowledge the effort and time that has gone into creating this guide, and respect the intellectual properties of the creator

Introduction to the Glutes anatomy

The gluteus maximus covers the largest part of the buttocks. On the side, you have your gluteus medius which overlaps the gluteus minimus Glutes are composed of 3 different muscle.

as well. These last two muscle groups are responsible for giving you that hourglass shape (hips and side booty as they are commonly called). In order to achieve a three-dimensional shape and a better result, it is essential to target all of the three muscles. I have included exercises which target all the sides of the glutes in this program. In my own experience, I found all the information from extensive research and glutes motion papers. My biggest source has particularly been Bret Contreras, a famous glutes building scientist.   How do muscles grow?   After you workout, your body repairs or replaces damaged muscle fibers through a cellular process where it fuses muscle fibers together to form new muscle protein strands or myofibrils.   These repaired myofibrils increase in thickness and number to create muscle hypertrophy (growth). Muscle growth occurs whenever the rate of muscle

protein synthesis is greater than

the rate of muscle protein breakdown.  This adaption, however, does not happen while you actually lift the weights. Instead, it occurs while you rest. Therefore, muscle growth happens during your rest days. For this reason it is essential not to workout the same muscle group when it is still VERY sore.   I personally recommend working your glutes twice a week with at least 2 days break in between.   Nutrition is very important as well, if anything , it is the most important factor which affects muscle growth. Every individual has a daily calorie intake based on their body composition and other factors.

The Meal Plan I strongly recommend meal prepping your food on a Sunday especially if you are in work all day or have a busy schedule during the week. Or you can prepare your meals the night before depending on your lifestyle. You can freeze your food up to 5 days!

You can also add any spices and herbs to your meals, just to add some flavourings etc. WATER is crucial during a weight loss plan! Aim to drink 3 litres per day as your body will flush out fat faster when you drink more water.

The Meal Plan

Week 1- Glutes Workout 1: Resistance band fire hydrants  (gluteus medius activation) 3x15 Add a resistance band after you get comfortable doing them. Resistance bands are great as they add pressure to your glutes. You can purchase them from eBay or Amazon for a very cheap price :)

Light hip thrust -10kg max-  (gluteus maximus activation) 3x10 This is the exercise that helped me grow my glutes the most.

Perform the exercises with the following tempo: 15 Fire hydrants each leg light hip thrust 10 reps 10 squat pulses

They are scientifically proven to give you a peak activation up

60 seconds rest and repeatx3

to 150%!! The thrust is a must for every booty workout! (Bret Contreras, 2016)

Jump in/jump out squats 3x10. Go as low as you can but make sure your knees don’t go past your toes. Again, you can add a resistance band or hold a dumbbell for progression

Smith machine squats with 3 seconds pause at the bottom with moderate weight 3x10    tip: step forward and lean on the bar while you position your feet at a wide stance pointing outwards and squeeze at the top(This will target the glutes more)

N.B make sure your knees don't

go past your toes

Heavy hip thrust 3x10 - do your hip thrust with a weight that is challenging for you in which you struggle after the 8th rep.

tip: always push with your heels and if you feel it more in your quads, take a wider stance Also use 1 or 2 gym mat underneath to protect your hips

Hip abductor machine 3x10 Tip: Lean forward while doing this exercise and push with your glutes

Stair master 20 minutes- Cardio needs to be

twice a week at the end of your glute session or on a

separate day depending on how tired you are. If your gym does not have the stair master you can do the incline on the treadmill for 30 minutes (fast walk).

Week 1- Glutes Workout 2: Resistance band fire hydrants  (gluteus medius activation) 3x15 Add a resistance band after you get comfortable doing them. Resistance bands are great as they add pressure to your glutes. You can purchase them from eBay or Amazon for a very cheap price :)

Light hip thrust -10kg max-  (gluteus maximus activation) 3x10 This is the exercise that helped me grow my glutes the most.

Perform the exercises with the following tempo: 15 Fire hydrants each leg light hip thrust 10 reps 10 squat pulses

They are scientifically proven to give you a peak activation up to 150%!! The thrust is a must for every booty workout! (Bret Contreras,

60 seconds rest and repeatx3

2016)

Jump in/jump out squats 3x10. Go as low as you can but make sure your knees don’t go past your toes. Again, you can add a resistance band or hold a dumbbell for progression

Leg press on smith machine 4x10 This is one of my favourite variations of the leg press. As you cans see the weight will push from a vertical top position which will focus on your glute muscle. Make sure you keep your back straight and FLAT on the floor to avoid any lower back injury!

Smith machine squats with 3 seconds pause at the bottom with moderate weight 3x10    tip: step forward and lean on the bar while you position your feet at a wide stance pointing outwards and squeeze at the top(This will target the glutes more)

N.B make sure your knees don't

go past your toes

Heavy hip thrust 3x10 - do your hip thrust with a weight that is challenging for you in which you struggle after the 8th rep.

tip: always push with your heels and if you feel it more in your quads, take a wider stance Also use 1 or 2 gym mat underneath to protect your hips

4x15 - Using a cable machine, this exercise will also help you round your glutes as it works the side booty. As we mentioned at the beginning of the plan, we need to target all areas of the booty. You will have to start with a light weight as it will be rather challenging, main thing here is to keep your form, so the lifting leg needs to be straight, straight back and solely push with your side glutes. I want you to really think about your glutes when you do your exercise (mind muscle connection)

Stair master 20 minutes- Cardio needs to be

twice a week at the end of your glute session or on a

separate day depending on how tired you are. If your gym does not have the stair master you can do the incline on the treadmill for 30 minutes (fast walk).

Week 2- Glutes Workout 1: Resistance band fire hydrants  (gluteus medius activation) 3x15 Add a resistance band after you get comfortable doing them. Resistance bands are great as they add pressure to your glutes. You can purchase them from eBay or Amazon for a very cheap price :)

Light hip thrust -10kg max-  (gluteus maximus activation) 3x10 This is the exercise that helped me grow my glutes the most.

Perform the exercises with the following tempo: 15 Fire hydrants each leg light hip thrust 10 reps 10 squat pulses

They are scientifically proven to give you a peak activation up to 150%!! The thrust is a must for every booty workout! (Bret Contreras,

60 seconds rest and repeatx3

2016)

Jump in/jump out squats 3x10. Go as low as you can but make sure your knees don’t go past your toes. Again, you can add a resistance band or hold a dumbbell for progression

Deadlift 3x10 tips: if you are new to it, begin with a light weight as it targets your glutes as well as your lower back. Keep your back straight and do not curve it, push with your glutes not with your arms. Arms and back remain nice and straight. P.S. Notice how I grab the bar and my hand position and how I SQUEEZE at the top

Heavy hip thrust 3x10 - do your hip thrust with a weight that is challenging for you in which you struggle after the 8th rep.

tip: always push with your heels and if you feel it more in your quads, take a wider stance Also use 1 or 2 gym mat underneath to protect your hips

Cable side kicks 3x25 Tips: they are great to build the side booty and give you a bubble butt shape. Keep your spine neutral and firm and think of your glutes (mind-muscle connection for every exercise you do!)

Side lying clams 4x15 Tips: they are great to build the side booty too. Add a resistance band for better results. Make sure your feet are always together and the movement is slowly and controlled. Add a weighted plate and hold it on your thigh for progression

Stair master 20 minutes- Cardio needs to be twice a week at the end of your glute session or on a separate day depending on how tired you are. If your gym does not have the stair master you can do the incline on the treadmill for 30 minutes (fast walk).

Week 2- Glutes Workout 2: Resistance band fire hydrants  (gluteus medius activation) 3x15 Add a resistance band after you get comfortable doing them. Resistance bands are great as they add pressure to your glutes. You can purchase them from eBay or Amazon for a very cheap price :)

Light hip thrust -10kg max-  (gluteus maximus activation) 3x10 This is the exercise that helped me grow my glutes the most.

Perform the exercises with the following tempo: 15 Fire hydrants each leg light hip thrust 10 reps 10 squat pulses

They are scientifically proven to give you a peak activation up to 150%!! The thrust is a must for every booty workout! (Bret Contreras,

60 seconds rest and repeatx3

2016)

Jump in/jump out squats 3x10. Go as low as you can but make sure your knees don’t go past your toes. Again, you can add a resistance band or hold a dumbbell for progression

Half elevated squats 3x20 Don’t underestimate these by the name. Use the two benches for a deeper movement and keep a constant movement. These 20 reps need to be done without pausing at the top whilst you keep squeezing your glutes. These will give you an instant burn!

Cable machine lateral squats 4x10 Slightly bend your back forward as you can see in the image above keeping your spine tight. Use a lighter weight until you get used to these and always think about your glutes (using the mind muscle connection principle)

Heavy hip thrust 5x10 - Time to increase the reps! Always do your hip thrust with a weight that is challenging for you in which you struggle after the 8th rep. Try a heavier weight than last week increase +5kg tip: always push with your heels and if you feel it more in your quads, take a wider stance with your toes pointing out Also use 1 or 2 gym mat underneath to protect your hips

Heavy squats 3x10 When you do a heavy squat you still need to be able to complete a full Range of Motion (ROM) so go as low as you can like you can see on the image maintaining your toes pointed out, knees not going past your toes and keeping a straight and tight back. If you cannot keep the form, lower the weight. FORM OVER WEIGHT always as you don’t want to get injured

Stair master 20 minutes- Cardio needs to be

twice a week at the end of your glute session or on a

separate day depending on how tired you are. If your gym does not have the stair master you can do the incline on the treadmill for 30 minutes (fast walk).

Week 3- Glutes Workout 1: Switch up your glute activation now with the following:

Time to switch up your glute activation routine. Single leg deadlifts are great to shape your hips and give you that hourglass shape. You might want to hold onto a bar for stability and add a light weight to help you get used to them :) 3x15

Perform the exercises with the following tempo:

Light hip thrust -10kg max-  (gluteus maximus activation) 3x10 You might start wondering why I keep insisting on hip thrusts... They are the most effective exercise for glutes building. I never skipped them in any of my sessions. Keep thrusting babe