MADALIN GIORGETTA

4 WEEKS TO BUILD A BOOTY

BODY BY MG
 contents
CONTENTS ??????????????????????????............ 1-2
YOURGUIDE ??????????????????????????..?....... 3
PROGRAMMING ????..????????????????................ 4-5
SETS X REPS ???..?????????????????............................ 6
REST INTERVALS ?????????????????????................ 7
PROGRESSIVE OVERLOAD ????????????????...... 8
STRENGTH DAY ?????????????????????.................. 9
STRETCH ????????????????????....????????......... 10
DYNAMIC STRETCHES ???????????????????....?. 11
STATIC STRETCHES ??????................................................... 12
WARM-UP/ COOL DOWN ??????????????............. 13
CONTACT ?????????????????????................................ 14
# BODYBYMG

DISCLAIMER????????????????......??................................ 15
BOOTY GUIDE 1-4 ?????????????????..................... 16
CALENDER1-4 .?????????????????................................. 17
1
 contents
BOOTY PROGRAM ?????????????................................. 18
BOOTY PROGRESSIVE OVERLOAD ?......................... 19
BOOTY EXERCISES ??????..........????..??.......... 20-29
STRENGTH PROGRAM ?.?....................................................... 30
STRENGTH PROGRESSIVE OVERLOAD .................... 31
STRENGTH EXERCISES ??????........????.?.......... 32-37
GLUTE PUMPERS: BENCH + BAND ................................ 38
GLUTE PUMPERS: WEEK 1+3 .................................... 39-54
GLUTE PUMPERS: WEEK 2+4 ................................. 55-70
WHAT NOW? ..................................................................................... 71
DISCLAIMER.......................................................................................... 72
CONTENTS

2
 YOURGUIDE
So happy you could make it! I'm so excited and
grateful to be on this j ourney with you, and I
can't wait to help you build that booty!

This guide is meant to help you feel confident

and assured in the gym, you won?t need to
worry that you?re doing an exercise ?wrong?or
that you?re not achieving the results you want
to. I?m not somebody that has been working out
half my life. I am still relatively new on my fitness
j ourney, and I believe this works for me as I
know how you feel. I remember feeling out of
my depth and struggling to achieve results with
the wrong exercises.

I want to use all that I have learnt to help you

create a perkier, fuller, more rounded peach! No
more time wasted. I'm going to cut out the
guesswork for you and deliver you a program
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that will get you the results you are after.

3
 PROGRAMMING
Before you start...

Read over all your prescribed exercises, and read through all the
exercise descriptions. If there are exercises you don't understand, or
need further clarification on, post in the Facebook group:
www.facebook.com/ groups/ bodybymg and either me or my admin
Kaitlyn, will get back to you.

What do I need to begin?

You?ll need a gym membership, resistance bands (if your gym

doesn?t have them) and a great attitude!

These are the brands that I like to use. I specifically recommend

using a good quality resistance band, as this will make all the
difference with your workouts.

RESISTANCE BANDS
Sling Shot Hip Circle (Pink in Medium) www.amzn.to/2yiedAX
SKLZ Mini Bands: www.amzn.to/2x7tXGE

Do I have to do the glute pumpers?

No, you don't have to do them, but you will achieve better results in
4 weeks if you do them. I like to do 15-20 minutes of glute pumpers
after my upper body workouts, so try adding them to the end of
# BODYBYMG

your workouts for a great booty pump.

How do I make the exercises easier/ harder?

As I can?t train with you one-on-one and assess you, I don?t know
exactly what level of fitness you're at. Keep in mind that if you can?t
perform the exercise with a full range of motion in perfect form,
perform the exercise with perfect form in a partial range of motion.
4
 PROGRAMMING
Make the exercises more difficult by:

- Shortening the rest time

- Increasing the load
- Increasing the rep and/ or sets
- Increasing isometric hold time

Make the exercises easier by:

- Increasing the rest time

- Decreasing the load
- Decreasing the reps and/ or sets
- Decreasing or stopping isometric hold time
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5
 SETSXREPS
What are sets and reps?

Sets and repetitions (reps) describe the amount of times you

perform an exercise. A rep is the number of times you perform a
specific exercise, and a set is the number of cycles of reps that you
complete. Sets (3) are always written before reps (12), so 3 x 12,
means 3 sets of 12 reps.

What are super sets?

Supersets are exercises that are performed back-to-back with no

rest. For example, you would do a squat then move straight to a
lunge with no rest.

What are tri-sets?

Similar to supersets, tri-sets are when 3 exercises are performed

back-to-back with no rest. You only rest at the end of the set.
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6
 rest intervals
How long should I be resting for?

I won't bore you with the science, you should be resting for
between 45-90 seconds. Do what works for you. Just make sure
you don't rest to long between sets as you are prone to inj ury if
your body has too long to cool down, plus you won't be making as
many gains!

My biggest tip is to keep your phone locked away, and use the gym
clock or a timer to check yourself. It'll soon become habit and you
won't need to be checking the clock.

How long do I rest on strength days?

Rest is different on strength days, I recommend resting for 3

minutes for your strength days as you'll need all the energy you can
to lift heavy.
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7
 progressive overload
What is progressive overload?

Progressive overload is gradually increasing the amount of stress on

the body over time. For example, you could be increasing the
weight you are lifting, decreasing your rest time, increasing your
isometric holds or increasing your sets x reps. In this guide, we are
going to focus on tracking and increasing the weight you lift and the
amount of sets x reps you complete at that weight.

This is the part where your ego may kick in, but don't add weight to
an exercise until you can do it with perfect form. The first 2 weeks
of this guide may all be bodyweight, j ust make a note of it. Don't
rush yourself. In fact, if you are a beginner I would suggest all
bodyweight or very light dumbbells for the first 2 weeks.

Don't j ust measure progressive overload with the amount you can
lift, video yourself and look at your form each week. This is a great
way to track your progress.

Each exercise is different so it's not as simple as saying "add 5kgs

each week." As a general rule, you can add more weight to heavy
compound exercises, and add more sets/ reps to accessory
exercises.

Always remember progressive overload is not linear, some weeks

you are stronger than others. Don't get down on yourself and always
focus on perfect form first.
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8
 STRENGTH DAY
Do I have to do the strength day?

You don't have to do anything if you don't want to! But if you want
the best results possible than yes, do it! Combining heavy, low rep
compound training and lighter higher rep training will yield the best
results.

If you?ve never done an elevated hip thrust before, you will want to
work on your technique before you begin loading the barbell up with
weight. You'll be surprised at how quickly your strength increases.

When you feel confident with your technique, you can start your
strength days. As the lifts won?t be too heavy to start with, you will
only be resting for 90 seconds between sets. As the hip thrust both
start from the floor you will need to use full diameter weights. Use
5kgs on each side so the total weight lifted is 30kg. If this is still too
heavy for you, substitute with a lighter bar or use dumbbells instead.
Don?t skip the warm-up sets, this will help prevent inj ury and allow
you to lift more in the long run.

As you increase your weight, change your rest time to 3 minutes

between sets. You'll need it!
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9
 STRETCH
Why do I need to stretch?

I won?t bore you with the long explanation. The part that matters is
the part where I tell you, if you don?t do your stretches you won?t
be able to achieve a maximum range of motion in your workouts.
Less range of motion, means less muscle growth which means no
booty. So if you want the booty or the arms or the legs, do your
stretching kids.

What is dynamic stretching?

Dynamic stretching is stretching that involves moving through a

stretch, which warms up the muscle before exercise and increases
your range of motion. You'll find dynamic stretches at the start of
your workout as part of your warm-up.

What is static stretching?

Static stretching are stretches that are held in position for longer
than 30 seconds and elongates the muscles, improving flexibility and
preventing inj ury. You'll find static stretches at the end of your
workout, as part of your cool down.

See the STRETCH guide for a more comprehensive breakdown of all

the stretches.
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 dynamic stretches
LOWERBODY
Open The Gate
1. Stand with your feet shoulder width apart
2. Raise your right leg, flex your knee and turn it out to the side,
away from your body
3. Feel the stretch in your groin
4. Lower your leg, repeat and switch sides

Back/Forward Leg Swing

1. Stand with your feet shoulder width apart
2. Hold onto a wall or pole for support
3. Repeatedly swing your left leg in front of you then switch sides

Inchworm
1. Stand with your feet shoulder width apart and bend at the waist
lowering your hands until they touch the ground
2. Slowly inch your hands forward until you form a plank position
3. Drop your hips down and look up
4. Inch your hands slowly backwards until you are standing upright
DYNAMIC STRETCHES

Repeat for the specified number of reps

11
 STatic stretches
LOWERBODY
Proposal Hip Flexor Stretch
1. Get down on your right knee and place your left foot down on
the floor in front of you
Keeping your back straight, rest your hand on your right knee
and push your hips forward as far as you can
2. You should feel a stretch in your right knee
3. Hold for 1minute and then switch legs

Proposal Quad Stretch

1. Get down on your right knee and place your left foot down on
the floor in front of you
2. Grab your right foot with your right arm and pull your foot
towards your back
Hold for 30 seconds and then switch legs

Hip Adductor Stretch

1. Stand in a wide, sumo stance
2. Keep your left leg straight and toes facing forward while
bending your right leg and turning your toes out to the side
STATIC STRETCHES

3. Form the squat position and rest your hands on your bent right
leg
4. Hold for 30 seconds and then switch legs

Lying Hamstring Stretch

1. Lie on your back with both legs flat on the ground
2. Raise your left leg toward the ceiling and clasp both hands j ust
below the back of your knee, stretching your leg upwards
3. Slowly straighten your knee until you feel a stretch in your thigh
4. Hold for 30 seconds then lower to the ground and switch legs
12
 W
ARM-UP/cool down
I don?t have time to warm-up do I have to?

I?ll be honest, I have been prone to skip my warm up in the past

because I couldn?t be bothered. It wasn?t until I become a personal
trainer that I appreciated how important it is to warm your body up
before a workout. You?ll feel better, be able to lift more, prevent
inj ury and reduce muscle soreness. It?s only 5 minutes, so please,
don?t skip it!

What should I do to warm up?

A 5 minute workout that boosts your heart rate will do it. You can
j ump on the treadmill and do a j og or a brisk walk, skip, do star
j umps, run on the spot or do burpees, whatever gets your heart
racing and warms up your body!

What should I do for the cool down?

A slow 5 minute walk on the treadmill is great too cool down as well
as some static stretching
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13
 CONTACT
What is the best way to reach you?

I'd prefer if you contact me via the private Facebook group:

https://www.facebook.com/ groups/ bodybymg/

If you have a question that is more personal, or you don't feel

comfortable using the Facebook group, email me
madalingiorgetta@gmail.com. Please be aware I do receive plenty of
emails a day so for a quicker response, try to make use of the
Facebook group Body by MG.
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14
 DISCLAIMER
The Body by MG guide is provided as is without any guarantees or
warranty. In association with the product, Madalin makes no
guarantees of any kind, either express or implied, including but not
limited to warranties of merchantability, fitness for a particular
purpose, of title, or of non-infringement of third party rights. Use of
this guide by a user is at the user?s risk.

Please consult your health care professional to determine if this

program is right for you.

Madalin Giorgetta is not responsible for any inj uries during the
commencement of this program.

The outside links provided in this guide are not my own, nor do I
claim them to be.

This guide is not for resale, and may only be reproduced with direct
permission from the owner. Every PDF associated with this guide, is
licensed to a single user only.
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 BOD Y B Y
BOOTY GUIDE
MG

WEEK1- 4
16
 E
CAL NDAR
EEK -4
1
W

MON TUES WED THU FRI

GLUTE BOOTY GLUTE

WK 1 BOOTY REST STRENGTH PUMPER
PUMPER

GLUTE BOOTY GLUTE

WK 2 BOOTY REST STRENGTH PUMPER
PUMPER

GLUTE BOOTY GLUTE

WK 3 BOOTY REST STRENGTH PUMPER
PUMPER
WEEK 1-4 CALENDAR

GLUTE BOOTY GLUTE

WK 4 BOOTY REST STRENGTH PUMPER
PUMPER

17
 K -
1 4
WEE BOOTY
MONDAY

WARM UP + DYNAMIC STRETCH

SETS X WEIGHT
SET TYPE EXERCISE EQUIPMENT
REPS (KG)
2 X 40
CRAB WALK STEPS RESISTANCE BAND -

2 X 20
TRISET CLAMS EACH LEG RESISTANCE BAND -

2 X 15
DONKEY KICK EACH LEG RESISTANCE BAND -

CABLE KICKBACK 3 X 10 CABLE MACHINE

EACH LEG 10-16
ANKLE STRAPS
SUPERSET
3 X 15 CABLE MACHINE
CABLE HIP ABDUCTION EACH LEG 8-12
ANKLE STRAPS

DUMBBELL GLUTE BRIDGE DUMBBELL + PAD

3 X 25 14-20
RESISTANCE BAND
SUPERSET
1LEG RAISED GLUTE BRIDGE 3 X 12
EACH LEG BENCH -

STRAIGHT LEG REVERSE HYPER 1X 20 BENCH -

WEEK 1-4 BOOTY

3x SEATED HIP ABDUCTION RESISTANCE BAND

FINISHER 1X 60 -
BENCH

FROGGIES 1X 40 MAT -

COOL DOWN + STATIC STRETCH

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 K -
1 4
E
WE PROGRESSIVE OVERLOAD BOOTY
WEEK 1 WEEK 2 WEEK 3 WEEK 4

SETS SETS SETS SETS

EXERCISE X KG X KG X KG X KG
REPS REPS REPS REPS

CRAB WALK

CLAMS

DONKEY KICK

CABLE KICKBACK
WEEK 1-4 PROGRESSIVE OVERLOAD

CABLE ABDUCTION

DUMBBELL GLUTE
BRIDGE

1LEG RAISED
GLUTE BRIDGE

STRAIGHT LEG
REVERSE HYPER

3x SEATED HIP
ABDUCTION

FROGGIES

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 CRAB WALKS

THE STARTING POSITION

- Place a resistance band j ust above your knees
- Open your stance to j ust wider than your hip width
- Turn your feet outwards
- Contract your glutes by rotating your thighs outwards
- Your knees should be in line with your feet
- Clasp your hands above your head to use as a counterbalance
PROPERPERFORMANCE
- Lower yourself into a slight squat position, as if you are going to sit
down on a chair
- Keep your upper torso still, and step sides- whilst keeping a tight
resistance on the band
- The other leg should be still pushing out against the band
- Take half a step inwards with the other leg- don?t step too far
- Repeat all of the instructions above in a slow, controlled motion- think
of a crab walking!
- Swap sides
COACHING CUES
- When performing the exercise ensure that your inner foot doesn?t
BOOTY

spring in, as this will decrease the tension on the band

- Keep your steps even and don?t step too far in either direction

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# BODYBYMG
 CLAMS

THE SET UP
- Start by lying on your side on the floor
- The resistance band should be wrapped around the top of your knees
- Support your upper body, with the weight bearing arm being at 90
degrees and hand facing forwards
- Use the other hand as a counterbalance
- Keep shoulder in line with the weight bearing arm
- Flex the hips to 45 degrees and knees at around 90 degrees, with
right leg on top of your left
PROPERPERFORMANCE
- Begin the exercise by abducting the right leg
- Push the knee of the right leg away from the centre line of the body
- Your feet should remain in contact throughout the whole motion of
the exercise - it can help to take your shoes off
- Pause at the top of the exercise and return back to the starting
position
- Swap sides
COACHING CUES
- Keep your neck in a neutral position
- Engage your core throughout the whole motion
BOOTY

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# BODYBYMG
 DONKEY KICK

THE SET-UP
- Start off in a traditional box press up position with the resistance
band around the knees
- Keep your knees together and at around 90 degrees
- Engage your core and keep your neck in a neutral position
PROPERPERFORMANCE
- Push your active leg backwards and up into the air, keeping the 90
degree bend on the knee with toes pointing outwards
- The thigh of the rear leg should be parallel with the floor
- Push your leg backwards from the heel
- Squeeze your butt at the top part of the motion and hold for 1-2
seconds
- Land in a controlled manner and go back to start position
- Swipe sides
COACHING CUES
- Keep your hips and head in line throughout the whole motion
- I use the Sling Shot Medium Hip Circle as the resistance band
- Keep your active foot slightly angled to engage the glutes
BOOTY

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 CABLE KICKBACK

THE SET UP
- Attach the ankle cuff to your ankle and face the machine from about
2 feet away
- Grab the frame of the machine for balance and support
- Your feet should be hip-width apart
- Hinge your hips and sit them back slightly
- Your glutes and hamstring should feel slightly stretched
- Keep your hips level, engage your core to keep your back neutral
PROPERPERFORMANCE
- Use your butt muscles to lift the rear leg behind you in an arc
- Squeeze your butt at the top of your range of motion and pause
- Return the leg to the starting position
- Perform reps on the alternate leg
COACHING CUES
- Depending of your flexibility try to extend your leg as far as possible
from the hip and keep your leg as straight as possible
- Always keep the tension on the cable when executing the whole
exercise
BOOTY

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# BODYBYMG
 CABLE HIP ABDUCTION

THE SET UP
- Stand up tall with your feet close together next to the machine
- Attached the strap of the low pulley machine onto your ankle (the
one closest to the machine from machine)
- Use the nearest arm to the machine for stability
PROPERPERFORMANCE
- Start by lifting and crossing your leg across your other leg, try to
keep your torso from twisting
- This will lift the weight and pause at the top of the motion
- Then under control lower the weighted leg back to the starting
position
- Repeat on the opposite side
COACHING CUES
- Concentrate on moving at the hip and keeping your upper body still
- You can step further away as you get better at the exercise
BOOTY

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# BODYBYMG
 1LEG RAISED GLUTE BRIDGE

THE SET-UP
- Begin by lying on your back and bring your heels as close to your
butt as you can
- Flatten out the lower back as you tighten your core
- Bring your arms out to the sides to help with balance and stability
- Look upwards to keep your neck in a neutral position.
PROPERPERFORMANCE
- Keep your hips level, lift one leg off the floor and extend it upwards
- Lift your hips and butt off the floor, use your glutes to thrust your
hips upwards
- Push your bodyweight through the heel of the supporting leg
- At the top end of the motion, squeeze your glutes and hold for 1-2
seconds
- Lower your back downwards to the floor whilst keeping the lifted leg
extended
- Switch legs and repeat on the opposite side
COACHING CUES
- Keep the core engaged, drive your bodyweight upwards using your
glutes
- Don?t let your hips sag and keep them level at all times
- When you drive your bodyweight through your heels, you should be
BOOTY

able to lift your toes off the floor

25
# BODYBYMG
 DUMBBELL GLUTE BRIDGE

THE SET UP
- Begin by laying on your back and bring your heels close to your
glutes
- Have a soft bend in your knees and place the dumbbell comfortably
on your naval, use a mat if the dumbbell hurts your hips
- Flatten out the lower back as you tighten the core and keep your
shoulders in contact with the floor
PROPERPERFORMANCE
- Begin to push up through the hips, flexing the glutes as you do,
maintaining a lower flat back
- Push up as high as you can, you should only feel this working the
glutes
- Use your shoulders as a balance
- Lower the back down to the floor
COACHING CUES
- Engage your core throughout the whole exercise
- Look upwards as this keeps the neck in a neutral position
- Keep your feet flat on the floor
BOOTY

26
# BODYBYMG
 STRAIGHT LEG REVERSE HYPER

THE SET UP
- Lay face down on a bench
- Your hips should be placed on the edge of the bench
- Hold the underneath of the bench, your hands should be in line with
your face
- Place your heels together and turn the toes out slightly
- Straighten your legs backwards
PROPERPERFORMANCE
- Lift the heels towards the ceiling
- Squeeze your butt as you lift your legs
- The legs should be parallel with the ground
- Your hips should be in contact with the bench the entire time
- Hold this position for 1-2 seconds squeezing your glutes
- Then under control lower your legs so that your toes are in contact
with the floor
COACHING CUES
- Engaging core keeps your back straight and isolates your glutes
- Watch out for lower back pain, make sure your hips are positioned
correctly, and you're not extending your legs to far in the air
BOOTY

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 3X SEATED HIP ABDUCTION

THE SET UP
- Place a resistance band around both legs and j ust above the knees
- Have an even tension on the resistance band
- Start in a sitting position, with knees at 90 degrees and feet shoulder
width apart
- Cross your arms over your chest
PROPERPERFORMANCE
- Your upper body can be in 3 positions: leaning forwards, upright and
leaning backwards
- Complete 20 reps for each of the 3 body positions
- To perform 1rep, push your knees outwards, past your feet
- Hold in the abducted position for 1second and then return back to
the starting position
COACHING CUES
- Always keep the resistance band under a tension throughout the
whole motion
- Keep your back, head and neck in a neutral position by looking
forwards
- Keep the movements very smooth and not j erky
- Try to keep your hips in a level and neutral position
BOOTY

28
# BODYBYMG
 FROGGIES

THE SET UP
- Start in the glute bridge position
- Flatten out the lower back as you tighten your core
- Bring your arms out to the side to help keep balance
- Tuck your neck into your chest
PROPERPERFORMANCE
- Dig your elbows in the floor and make fists with your hands or keep
you palms flat along the floor for balance
- Place the soles of the feet together and move them towards your
butt
- Increase the flexion at your knees
- The hips should be abducted and externally rotated
- Bridge in the air whilst maintaining your body position
COACHING CUES
- Maintain flexion at the knees, abduction and external rotation at the
hips when executing froggies- as this fully activates your glutes
- Lower your lower back and engage your core, also helps with full
activation of the glutes
BOOTY

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 K -
1 4
E
WE BOOTY STRENGTH THURSDAY

WARM UP + DYNAMIC STRETCH

SETS X WEIGHT
SET TYPE EXERCISE EQUIPMENT
REPS (KG)

WARM UP TRAP BARDEADLIFT 2 X 10 TRAP BAR 20-30

STANDARD TRAP BARDEADLIFT 5 X5 TRAP BAR 40-60

CRAB WALK 2 X 40 RESISTANCE BAND -

STEPS

GLUTE 2 X 15
ACTIVATION DONKEY KICK EACH LEG
RESISTANCE BAND -

FROGGIES 2 X 40 MAT -

BARBELL + PAD
WARM UP GLUTE BRIDGE 2 X 10 30-40
GLUTE PUMPERRESISTANCE BAND I

RESISTANCE BAND
MAT
BARBELL + PAD
STANDARD GLUTE BRIDGE 5 X5 RESISTANCE BAND 50-70
MAT

COOL DOWN + STATIC STRETCH

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 -
5 8
WEEK BOOTY STRENGTH
PROGRESSIVE OVERLOAD

WEEK 1 WEEK 2 WEEK 3 WEEK 4

SETS SETS SETS SETS

EXERCISE X KG X KG X KG X KG
REPS REPS REPS REPS

MONSTERWALKS

BIRD DOG

FIRE HYDRANT

RB ABDUCTION

BB GLUTE BRIDGE
GLUTE PUMPERRESISTANCE BAND I

BB HIP THRUST

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# BODYBYMG
 MONSTERWALKS

THE SET UP
- Place the resistance band around both of your legs
- Stance should be around shoulder width apart
- Feet should be flat on the floor
- Have a slight bend at the knees
- Stand up tall, engage your core
- Keep the arms in a relaxed neutral position and out in front of your
chest
PROPERPERFORMANCE
- Step out forwards and out to the side with one foot.
- Then step forwards and out to the side with the other foot
- Keep your steps as wide as possible when moving forwards, as this
will create the monster walk
- Take 20 steps forwards and 20 steps backwards
BOOTY STRENGTH

COACHING CUES
- To make the exercise harder place the resistance band further down
your legs
- Keep your hips stable when you walk and don?t waddle
- Look upwards and keep your neck in a neutral position
- If possible try to keep the heel of the front foot in line with the toes
of the back foot
- Always keep the tension of the resistance band even throughout the

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 THE BIRD DOG

THE SET UP
- Start on all fours with your legs hip width apart
- Arms shoulder width apart with the hands flat on the floor
- Keep your shoulder above your wrists
- The bodyweight should be supported on both hands and the knees
- Look down at the floor to keep the neck in a neutral position
- Squeeze the belly button towards the spine
- The shoulder and hips should in a line
PROPERPERFORMANCE
- Lift and extend an arm outwards until it is parallel with your shoulder
- Simultaneously extend the leg (opposite side as the lifted arm) and
raise it up to hip height
- Squeeze the glutes and hold for 1-2 seconds
- Lower both limbs and return back to the starting position
- Alternate sides
COACHING CUES
BOOTY STRENGTH

- Keep the upper torso static through the whole motion

- Engage the glutes and not the lower back muscles when lifting the
legs
- Keep the back straight and don?t allow it to dip
- Add ankle weights to challenge yourself

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 FIRE HYDRANT

THE SET UP
- Place a resistance band j ust above the knees
- Begin on fours, keeping your shoulders over the wrists and knees
directly underneath your hips
- Keep your spine long and in a neutral position
PROPERPERFORMANCE
- Lift your left knee to the left whilst keeping the rest of the body
static
- The left knee will be at a 90 degree angle and the leg will be parallel
to the ground
- The point of the hips should be in line with the floor
- Hold at the hips full range of motion for 1second
- Lower the left knee under control back towards the ground whilst
keeping the tension on the band
- Switch sides
COACHING CUES
BOOTY STRENGTH

- Maintain a slow and controlled motion throughout the whole exercise

- Don?t let your body move sideways when lifting your hips
- Engage your core as this keeps all of the body in line
- Keep the hips even and don?t lower one side of your hips to get your
leg parallel with the floor

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 3X SEATED PULSE
HIP ABDUCTION

THE SET UP
- Place a resistance band around both legs and j ust above the knees
- Have an even tension on the resistance band
- Start in a sitting position, with knees at 90 degrees and feet shoulder
width apart
- Cross your arms over your chest
PROPERPERFORMANCE
- Your upper body can be in 3 positions: leaning forwards, upright and
leaning backwards
- Complete 20 reps + 20 pulses for each of the 3 body positions
- For each pulse push the outside of your knees against the resistance
BOOTY STRENGTH

band as quickly as possible

- Hold in the abducted position for 1second and then return back to
the starting position
COACHING CUES
- Always keep the resistance band under a tension throughout the
whole motion
- Keep your back, head and neck in a neutral position by looking
forwards
- Keep the movements very smooth and not j erky
- Try to keep your hips in a level and neutral position
35
# BODYBYMG
 BARBELL GLUTE BRIDGE

THE SET UP
- Place a resistance band j ust above the knee
- Sit down, roll the bar over your legs and position the padding over
the crease of your hips
- Lie down, bend your knees and plant your feet on the floor
- Your feet should be hip-width apart and close to your butt
- Grab the bar with both hands at shoulder width apart
PROPERPERFORMANCE
- Drive your hips, making a straight line between your upper torso,
knees and shoulders
- Squeeze your butt at the top of the motion of the bridge and pause
for 1-2 seconds
- Lower your hips with control back to the starting position
COACHING CUES
- Using a resistance band stops your legs from moving outwards
- Using a pad helps with comfort
BOOTY STRENGTH

- Keep you shins vertical and feet straight

- Don?t let your knees collapse inwards
- Push through your heels and lift your toes off the ground
- Engage your core to protect your lower back

36
# BODYBYMG
 BARBELL HIP THRUST

THE SET UP
- Sit on the ground with a bench directly behind you (the bench should
be locked into the floor or in front of a wall otherwise it will move)
- Lean back onto the bench so that the back of your shoulders are in
contact
- Use a padded barbell with Olympic size, large diameter plates and roll
the bar over your thighs
- The barbell should be positioned right above your pubic bone
- Your feet should be shoulder width apart with the knees at 90
degrees
- Tuck your chin to increase glute activation
- Depending on your height, the bench should be between 12"-14".
PROPERPERFORMANCE
- Push both feet into the ground and drive your hips through their full
range of motion by using your glutes
- Keep the barbell positioned right above your pubic bone throughout
the whole motion
BOOTY STRENGTH

- Squeeze your glutes

- Hold at the top of the motion and then lower your hips back to the
starting position
COACHING CUES
- Don?t let your toes pop up and always push through your heels
- Don?t allow your knees to rotate inwards
- Keep your ribs and shoulders down
- Use a smooth technique and this will keep the barbell in place
- Your shins should be vertical when at the top of the motion
- Use a resistance band and push your knees against it to maintain
activation of the glutes
37
# BODYBYMG
 BOD Y B Y M
GLUTE PUMPERS
G

BENCH+ BAND

38
 mper
te pu WEEK 1+3

glu TUESDAY
warm up + dynamic stretch
RESISTANCE BAND TYPE EXERCISE REPS

SKLZ RED MINI BAND MONSTERWALKS 40 STEPS

SKLZ RED MINI BAND WALL SIT 60 SECONDS

SLING SHOT HIP CIRCLE SINGLE LEG LYING LIFT 20 EACH LEG

ANKLE WEIGHTS BIRD DOG 15 EACH SIDE

(OPTIONAL)

SLING SHOT HIP CIRCLE GLUTE BRIDGE 20

SKLZ BLACK MINI BAND SQUATS 20

SKLZ YELLOW MINI QUADRUPED STRAIGHT

BAND LEG LIFT 15 EACH LEG
GLUTE PUMPER

execution
AMRAP - AS MANY ROUNDS AS POSSIBLE IN 30 MINUTES
Rest for 1minute in between each round.

39
 MONSTERWALKS

THE SET UP
- Place the resistance band around both of your legs
- Stance should be around shoulder width apart
- Feet should be flat on the floor
- Have a slight bend at the knees
- Stand up tall, engage your core
- Keep the arms in a relaxed neutral position and out in front of your
chest
PROPERPERFORMANCE
- Step out forwards and out to the side with one foot.
- Then step forwards and out to the side with the other foot
- Keep your steps as wide as possible when moving forwards, as this
will create the monster walk
- Take 20 steps forwards and 20 steps backwards
COACHING CUES
- To make the exercise harder place the resistance band further down
your legs
GLUTE PUMPER

- Keep your hips stable when you walk and don?t waddle
- Look upwards and keep your neck in a neutral position
- If possible try to keep the heel of the front foot in line with the toes
of the back foot
- Always keep the tension of the resistance band even throughout the

40
# BODYBYMG
 WALL SIT

THE SET UP
- Place a resistance band j ust above both knees
- Go into a wall squat position
- The back should be straight and pressed into the wall
- The elbows are bent and the hands are clasped in front of the chest
- Plant both feet flat on the floor, shoulder width apart and toes
pointing forwards
- Have an even distribution of bodyweight through the feet
- Slightly push the knees outwards to sustain an even load on the band
- Both the thighs and the arm should be parallel to the floor
- Look forwards to keep the neck in a neutral position
PROPERPERFORMANCE
- Hold the wall sit position for 1minute or as long as you can
COACHING CUES
- Zone out and breathe through the wall sit
- Keep the tension on the band even throughout the whole motion
GLUTE PUMPER

- Engage the core to protect the lower back

- Engage the glutes to keep the pelvis in a neutral position

41
# BODYBYMG
 SINGLE LYING LEG LIFT

THE SET UP
- Place the resistance band around the calf muscles
- Start by lying on your side on the floor
- The resistance band should be wrapped around the calf muscles
- Support the head with the arm (elbow 45 degrees) and use the arm as
a counterbalance
- Extend both legs, with one leg resting on top of the other (ankles in
contact)
- Keep the body straight by engaging the core
PROPERPERFORMANCE
- Move one leg upwards and keep the other leg grounded on the floor
- The sideways movement should be through the hips and there
should be some resistance from the band
- Squeeze the glutes and hold for 1-2 seconds
- Under control return the leg back to the starting position
- Alternate legs
COACHING CUES
- Keep the hip points level when you move the legs, this is achieved by
engaging the glutes
GLUTE PUMPER

- Ensure the motion is smooth and not j erky, as this keeps the motion
of the legs straight

43
# BODYBYMG
 THE BIRD DOG

THE SET UP
- Start on all fours with your legs hip width apart
- Arms shoulder width apart with the hands flat on the floor
- Keep your shoulder above your wrists
- The bodyweight should be supported on both hands and the knees
- Look down at the floor to keep the neck in a neutral position
- Squeeze the belly button towards the spine
- The shoulder and hips should in a line
PROPERPERFORMANCE
- Lift and extend an arm outwards until it is parallel with your shoulder
- Simultaneously extend the leg (opposite side as the lifted arm) and
raise it up to hip height
- Squeeze the glutes and hold for 1-2 seconds
- Lower both limbs and return back to the starting position
- Alternate sides
COACHING CUES
- Keep the upper torso static through the whole motion
- Engage the glutes and not the lower back muscles when lifting the
GLUTE PUMPER

legs
- Keep the back straight and don?t allow it to dip
- Add ankle weights to challenge yourself

43
# BODYBYMG
 GLUTE BRIDGE

THE SET UP
- Place a resistance band j ust above both knees
- Begin by lying on your back and bring your heels as close to your
butt as you can
- Flatten out the lower back as you tighten the core and bring your
arms out to the sides to help with balance and stability
PROPERPERFORMANCE
- Lift your hips and butt off the floor, use your glutes to thrust your
hips upwards
- Push your bodyweight through the heels of both supporting legs
- Push against the resistance band with your knees
- Fully extend your hips, at the top end of the motion squeeze your
glutes and hold for 1-2 seconds
- Lower your back downwards to the floor under control
COACHING CUES
- Keep the core engaged, drive your bodyweight upwards using your
glutes
- Don?t let your hips sag and keep them level at all times
- When you drive your bodyweight through your heels, you should be
GLUTE PUMPER

able to lift your toes off the floor

- The resistance band on your knees will stop your knee from moving
outwards- this further isolates your glutes
- Keep an even tension on the resistance band throughout the whole

44
# BODYBYMG
 SQUATS

THE SET UP
- Tall up stand, with feet shoulder width apart
- Place a resistance band above your knees
- The toes should be facing forwards
- Arm in front of the body with your hands clasped together
- The neck, shoulders, hips and knees are all in a neutral position
- Look forwards, chest proud and keep the chin up
PROPERPERFORMANCE
- Hinge the hips and bend the knees
- Keep the back straight and knees point in the same direction as the
feet
- Slowly descend until the thighs are parallel with the floor
- Squeeze the quads and hold for 3 seconds
- Push your knees out and let your toes go over your knees
- Extend the hips and knees, move back to the starting position
COACHING CUES
GLUTE PUMPER

- Keep the head facing forwards, back straight and the chest out proud
- Keep the feet flat, with an even weight distribution throughout the
whole motion
- Keep the knees in the same direction as the feet
- Position the arms slightly forwards as this allow the upper torso to be
more erect.
- Engage the core to protect the lower back

45
# BODYBYMG
 QUADRUPED STRAIGHT LEG
LIFTS

THE SET UP
- Place a resistance band around the foot (supporting) and ankle (active)
- Begin on all fours, keeping your shoulders over the wrists and knees
directly underneath your hips
- Keep the spine long and in a neutral position
- The feet should be flexed
PROPERPERFORMANCE
- Straighten the leg with the band around the ankle behind you
- Keep the foot flexed and lift the leg upwards until it is parallel with
the floor
- Ensure that the other leg remains on the floor (band around the foot)
- Squeeze the glutes and hold for 1-2 seconds
- Under control lower the leg back down to the starting position
- Alternate the legs when ready
COACHING CUES
- Maintain a slow and controlled motion throughout the whole exercise
GLUTE PUMPER

- Don?t let your body move sideways when lifting your hips
- Engage your core as this keeps all of the body in line
- Keep the hips even and don?t lower one side of your hips to get your
leg parallel with the floor.
- Keep the arms straight throughout the whole exercise

46
# BODYBYMG
 mper
te pu WEEK 1+3

glu FRIDAY
warm up + dynamic stretch
EQUIPMENT EXERCISE REPS

1X BENCH BENT LEG

ANKLE WEIGHTS 20
(OPTIONAL)
REVERSE HYPER

1X BENCH EXTENDED RANGE SIDE

ANKLE WEIGHTS 30 EACH LEG
(OPTIONAL)
LYING HIP ABDUCTION

1X BENCH EXTENDED RANGE FIRE

ANKLE WEIGHTS 25 EACH LEG
(OPTIONAL)
HYDRANT

1X BENCH FEET ELEVATED GLUTE 20

BRIDGE

1X BENCH FEET ELEVATED SINGLE 12 EACH LEG

LEG GLUTE BRIDGE

ANKLE WEIGHTS STRAIGHT LEG 15 EACH LEG

(OPTIONAL) KICKBACK

2X BENCH SINGLE LEG DOUBLE 12 EACH LEG

BENCH HIP THRUST
GLUTE PUMPER

execution
AMRAP - AS MANY ROUNDS AS POSSIBLE IN 30 MINUTES
Rest for 1minute in between each round.

47
 BENT LEG REVERSE HYPER

THE SET UP
- Lay face down on a bench
- Your hips should be placed on the edge of the bench
- Hold the underneath of the bench, your hands should be in line with
close to your face
- Your legs should be apart forming an "A" shape with your toes turned
out slightly
PROPERPERFORMANCE
- Keep your knees bent and lift the heels towards the ceiling
- Squeeze your butt as you lift your legs
- The upper part of the legs should be parallel with the ground and then
hold this position for 1-2 seconds
- Then under control lower your legs so that your knees are in close to
the floor
COACHING CUES
- Engaging core keeps your back straight and isolates your glutes
- Only lift your legs slightly higher than parallel from the ground; you
don?t feel want to feel your lower back muscles working
- Keep your head and neck in a neutral position by looking down at the
GLUTE PUMPER

bench
- Add ankle weights to further advance this exercise

48
# BODYBYMG
 EXTENDED RANGE SIDE
LYING HIP ABDUCTION

THE SET UP
- Lay flat on your side on a bench
- Your hips should be placed near the edge of the bench
- Your weight bearing arm should have a 90 degree bend at the
elbow, whilst supporting your upper body weight
- Engage your core to keep your spine straight, with the head in a
neutral position
- Your bottom leg should have a bend at the knees, your top leg
should have a stretch on it and draped over the bottom leg
- Your foot on the top leg should be turned slightly to face the floor
PROPERPERFORMANCE
- Raise the top leg from the below the bench line to as high as possible
- Keep the active leg straight and move from the hip and glutes
- Repeat with the opposite leg
COACHING CUES
- By turning the foot to face the floor (active leg), increases the hip
GLUTE PUMPER

inwards rotation and glute activation

- Add ankle weights to further advance this exercise

49
# BODYBYMG
 EXTENDED RANGE FIRE
HYDRANT

THE SET UP
- Place one knee and both hands onto a bench
- Your bodyweight should be spread evenly between your hands and
the knee on the bench
- The knees should be under your hips and the hands under the
shoulders
- Straighten your arms and look downwards to keep your neck in a
neutral position
- Engage your core to keep your back straight
PROPERPERFORMANCE
- Lift the leg (that isn?t on the bench) straight up to the side
- Squeeze your butt as you lift your leg upwards and outwards
- Lift your left (that isn?t on the bench) straight up to the side, whilst
keeping the rest of your body static
- The lifting knee should be at a 90 degree angle and the upper leg
parallel to the ground
- Squeeze your glutes
GLUTE PUMPER

- Hold this position at the top of the hip?s motion for 1-2 seconds
- Lower the lifting knee under control back to the ground
COACHING CUES
- Keep the leg straight as you lift, don?t bend your elbows or lean away
to get a higher lift
- Don?t swing the leg upwards as you lift them to the sides
- Add ankle weights to further advance this exercise
50
# BODYBYMG
 FEET ELEVATED GLUTE BRIDGE

THE SET UP
- Lay flat on the floor and place the heels on a bench
- The feet should be hip width apart and toes pointing upwards
- The shoulder and back in a neutral position
- Flex the hips and bend the knee to 90 degrees
- Engage the core to protect the lower back
- Have a 90 degree bend at the elbows (have a slight splay at both
elbows)
- Back of the upper arms in contact with the floor
- Look up towards the ceiling and keep the neck in a neutral position
PROPERPERFORMANCE
- Move the hips upwards and keep the knees at 90 degrees
- Transfer the bodyweight to the upper back and heels (have slight
flexion at the ankles)
- At the top end of the motion squeeze the glutes
- Hold for 1-2 seconds
- Under control lower the bodyweight back to the starting position
COACHING CUES
- Engage the glutes to keep the points of the hips level throughout the
whole motion
GLUTE PUMPER

- Keep the motion smooth and not j erky

- The arms should remain in the same position throughout the whole
motion
- Keep the shoulders and the back of the head in contact with the floor
at all times
- Keep the core engaged throughout the whole exercise to protect the
lower back
51
# BODYBYMG
 FEET ELEVATED SINGLE
LEG GLUTE BRIDGE

THE SET UP
- Lay flat on the floor and place the heels on a bench
- The feet should be hip width apart and toes pointing upwards
- The shoulder and back in a neutral position
- Flex the hips and bend the knee to 90 degrees
- Engage the core to protect the lower back
- Have a 90 degree bend at the elbows (have a slight splay at both
elbows)
- Back of the upper arms in contact with the floor
- Look up towards the ceiling and keep the neck in a neutral position
PROPERPERFORMANCE
- Move the hips upwards and lift one leg up and keep the knees at 90
degrees
- Transfer the bodyweight to the upper back and heels (have slight
flexion at he ankles)
- At the top end of the motion squeeze the glutes
- Hold for 1-2 seconds
- Under control lower the bodyweight back to the starting position
- Repeat on the other side once all reps are complete
COACHING CUES
GLUTE PUMPER

- Engage the glutes to keep the points of the hips level throughout the
whole motion
- Keep the motion smooth and not j erky
- Keep the shoulders and the back of the head in contact with the floor
at all times
- Keep the core engaged throughout the whole exercise to protect the
lower back
52
# BODYBYMG
 STRAIGHT LEG KICKBACK

THE SET UP
- Start on all fours with your legs hip width apart
- Arms shoulder width apart with the hands flat on the floor
- Keep your shoulder above your wrists
- The bodyweight should be supported on both hands and the toes
- The knees should have a 90 degree bend
- Look down at the floor to keep the neck in a neutral position
- The shoulder and hips should in a line
PROPERPERFORMANCE
- Use the hip muscles to kick the active leg backwards
- Bend the knee to extend the active leg straight
- The thigh of the active leg should be parallel with the floor
- Squeeze your glutes at the top part of the motion and hold for 2-3
seconds
- Under control return the active leg back to the starting position
- Alternate legs
COACHING CUES
- Keep a tight core throughout the exercise and do not allow the lower
GLUTE PUMPER

back to dip
- Have a slight bend on the elbows
- Keep the upper torso static
- The movement should come from the hips and as this drives the knee
- Keep the active knee inside the line of the elbow
- Add ankle weights to further advance this exercise

53
# BODYBYMG
 SINGLE LEG DOUBLE BENCH
HIP THRUST

THE SET UP
- Sit comfortably in between two benches
- Your shoulders/upper back should in contact with one bench
- Your toes/middle of the foot should be resting on the other bench
with your knees around 90 degrees
- Place your arms out straight on the bench and use these to stabilise
your upper body
- Your hips should be in a neutral position
- Keep your chin tucked in
PROPERPERFORMANCE
- Lift one foot off the bench and move the knee slightly towards the
chest (hold that leg position)
- Lift your butt off the ground, drive your hips upwards and squeeze
your glutes
- Your active leg?s thigh should be parallel with the floor
- Use your glutes to keep your lower back level and to prevent your
hips from rocking
- Activate the glutes to lower your butt under control back towards
GLUTE PUMPER

the floor
- Repeat on the other side once all reps are complete
COACHING CUES
- Squeezing your glutes to protect your back from hyperextending
- Always lower your butt back to the ground in a controlled manner
- Never rock your hips and keep your upper body under control

54
# BODYBYMG
 mper
te pu WEEK 2+4

glu warm up + dynamic stretch

TUESDAY

RESISTANCE BAND TYPE EXERCISE REPS

SKLZ BLACK MINI BAND CRAB WALKS 40 STEPS

SKLZ BLACK MINI BAND PULSE SQUAT 15

STANDING KICKBACK +
SKLZ BLACK MINI BAND ABDUCTION 20 + 20 EACH LEG

SLING SHOT HIP CIRCLE DONKEY KICK 15 EACH LEG

SLING SHOT HIP CIRCLE SINGLE LEG GLUTE 15 EACH LEG

BRIDGE

ANKLE WEIGHTS SIDE CLAM PLANK 15 EACH LEG

(OPTIONAL)

SKLZ RED MINI BAND WALL SIT ABDUCTION 20

GLUTE PUMPER

execution
AMRAP - AS MANY ROUNDS AS POSSIBLE IN 30 MINUTES
Rest for 1minute in between each round.

55
 CRAB WALKS

THE SET UP
- Place a resistance band j ust above your knees
- Open your stance to j ust wider than your hip width
- Turn your feet outwards
- Contract your glutes by rotating your thighs outwards
- Your knees should be in line with your feet
- Cup your hand at chest height, to use as a counterbalance
PROPERPERFORMANCE
- Lower yourself into a slight squat position, as if you are going to sit
down on a chair
- Keep your upper torso still, and step sides- whilst keeping a tight
resistance on the band
- The other leg should be still pushing out against the band
- Take half a step inwards with the other leg- don?t step too far
- Repeat all of the instructions above in a slow, controlled motion- think
of a crab walking!
COACHING CUES
GLUTE PUMPER

- When performing the exercise ensure that your inner foot doesn?t
spring in, as this will decrease the tension on the band
- Keep your steps even and don?t step too far in either direction
- Perform 20 steps to one side and then take another 20 steps to the

56
# BODYBYMG
 PULSE SQUAT

THE SET UP
- Tall up stand, with feet shoulder width apart
- Place resistance band j ust above the knees
- The toes should be facing forwards
- Arm extended out in front of the body (about upper chest height)
- The neck, shoulders, hips and knees are all in a neutral position
- Look forwards, chest proud and keep the chin up
PROPERPERFORMANCE
- Hinge the hips and bend the knees
- Keep the back straight and knees point in the same direction as the
feet
- Slowly descend until the thighs are parallel with the floor
- Squeeze the quads and hold for 1second perform 1pulse, up and
down
- Extend the hips and knees, move back to the starting position.
COACHING CUES
GLUTE PUMPER

- Keep the head facing forwards, back straight and the chest out proud
- Keep the feet flat, with an even weight distribution throughout the
whole motion
- Keep the knees in the same direction as the feet
- Position the arms slightly forwards as this allow the upper torso to be
more erect.
- Engage the core to protect the lower back

57
# BODYBYMG
 KICKBACK + ABDUCTION

THE SET UP
- Place a resistance band around the ankles
- Use a wall/pole for support
- Plant the feet flat on the floor at shoulder width apart and toes facing
forwards
- Have a slight bend at the knees
- Engage the core to straighten the back
- The shoulders, back and hips should be in line and in a neutral position
- Look forwards as keeps the neck in a neutral position
PROPERPERFORMANCE
- Use the hip muscles to drive one leg out to the side
- Keep the leg straight when moving it sideways
- At the top end of the the motion squeeze the glutes
- Bring the leg back to the starting position (20 reps)
- Use the hip muscles to kick the active leg backwards
- At the top end of the motion squeeze the glutes
- Bring the leg back to the starting position (20 reps)
- Repeat on the opposite leg
COACHING CUES
GLUTE PUMPER

- Keep an even tension on the resistance band throughout the whole

motion
- If you're using a very strong resistance band, you don't need to
extend your leg far from your body
- On the side ways (abduction) kick out keep the ankle flexed and toes
pointed to engage the hamstrings

58
# BODYBYMG
 DONKEY KICK

THE SET-UP
- Start off in a traditional box press up position with the resistance
band around the top of the knees
- Keep your knees together and at around 90 degrees
- Engage your core and keep your neck in a neutral position
PROPERPERFORMANCE
- Push your active leg backwards and up into the air, keeping the 90
degree bend on the knee with toes pointing outwards
- The thigh of the rear leg should be parallel with the floor
- Push your leg backwards from the heel
- Squeeze your butt at the top part of the motion and hold for 1-2
seconds
- Land in a controlled manner and go back to start position
- Repeat on the other side once all reps are complete
COACHING CUES
- Keep your hips and head in line throughout the whole motion
- Keep your the foot of your active leg pointed outward to further
engage the glutes
- I use the Sling Shot Medium Hip Circle as the resistance band
GLUTE PUMPER

59
# BODYBYMG
 SINGLE LEG GLUTE BRIDGE

THE SET UP
- Place a resistance band j ust above both knees and ensure that it is
tight enough to keep your knees together
- Begin by laying on your back and bring your heels as close to your
butt as you can
- Flatten out the lower back as you tighten the core and bring your
arms out to the sides to help with balance and stability
PROPERPERFORMANCE
- Keep your hips level, lift one leg off the floor and extend it out
straight
- Lift your hips and butt off the floor, use your glutes to thrust your
hips upwards
- Push your bodyweight through the heel of the supporting leg
- At the top end of the motion squeeze your glutes and hold for 1-2
seconds
- Under control lower your back downwards to the floor, keep the
lifted leg extended
- Switch legs and repeat on the opposite side
COACHING CUES
- Keep the core engaged, drive your body upwards using your glutes
GLUTE PUMPER

- Don?t let your hips sag and keep them level at all times
- When you drive your bodyweight through your heel, you should be
able to lift your toes off the floor
- The resistance band on your knees will stop your knee from moving
outwards- this further isolates your glutes
- Keep an even tension on the resistance band throughout the whole
exercise
- Only progress to this exercise when you can get your hips up high
60 without engaging your lower back muscles

# BODYBYMG
 SIDE CLAM PLANK

THE STARTING POSITION

- Have your forearms resting on the ground with shoulder and arm in a
straight line
- Rest one hand on the hip to help with balancing the body
- Engage your core and keep your upper torso straight
- Ensure your hips are stacked with one side directly other the other
PROPERPERFORMANCE
- Bend your hips to 45 degrees and your knees to a 90 degree angle
- Your feet should be in line with your back
- Squeeze your heels together and under control lift your top knee
- Lower the top leg under control back to the starting position
- Switch legs once the side is complete
COACHING CUES
- Keep your hips stacked and body static whilst your knee moves
- Don?t rush this technique and always perform it under control
- Add ankle weights to further advance this exercise
GLUTE PUMPER

61
# BODYBYMG
 WALL SIT ABDUCTION

THE SET UP
- Place a resistance band j ust above both knees
- Go into a wall squat position
- The back should be straight and pressed into the wall
- The elbows are bent and the hands are clasped in front of the chest
- Plant both feet flat on the floor, shoulder width apart and toes
pointing forwards
- Have an even distribution of bodyweight through the feet
- Slightly push the knees outwards to sustain an even load on the band
- Both the thighs and the arm should be parallel to the floor
- Look forwards to keep the neck in a neutral position
PROPERPERFORMANCE
- Abduct you knees outwards, hold and push back in
COACHING CUES
- Zone out and breathe through the wall sit
- Keep the tension on the band even throughout the whole motion
GLUTE PUMPER

- Engage the core to protect the lower back

- Engage the glutes to keep the pelvis in a neutral position

62
# BODYBYMG
 mper
te pu WEEK 2+4

glu warm up + dynamic stretch

FRIDAY

EQUIPMENT EXERCISE REPS

1X BENCH
1X RESISTANCE BAND HIP THRUST 20

1X BENCH SINGLE LEG HIP THRUST 12 EACH LEG

2X BENCH DOUBLE BENCH HIP 20

THRUST

1X BENCH BULGARIAN SPLIT SQUAT 12 EACH LEG

DUMBBELLS (OPTIONAL)

1X BENCH STRAIGHT LEG REVERSE

ANKLE WEIGHTS 20
(OPTIONAL) HYPER

1X BENCH EXTENDED DONKEY

ANKLE WEIGHTS 30 EACH LEG
(OPTIONAL) KICK

ANKLE WEIGHTS SIDE BALANCE LEG LIFTS 15 EACH LEG

(OPTIONAL)
GLUTE PUMPER

execution
AMRAP - AS MANY ROUNDS AS POSSIBLE IN 30 MINUTES
Rest for 2 minutes in between each round.
63
 HIP THRUST (ADD RESISTANCE BAND)

THE SET UP
- Sit on the ground with a bench directly behind you
- Add resistance band j ust above your knees (not shown)
- Lean back onto the bench so that the back of your shoulders are in
contact
- Your feet should be shoulder width apart with the knees at 90
degrees
- Your elbows should be in contact with the edge of the bench
PROPERPERFORMANCE
- Push both feet into the ground and drive your hips through their full
range of motion by using your glutes
- Squeeze your glutes
- Hold at the top of the motion for 1-3 seconds and then lower your
hips back to the starting position
COACHING CUES
- Don?t let your toes pop up and always push through your heels
GLUTE PUMPER

- Don?t allow your knees to rotate inwards

- Keep your ribs and shoulders down
- Use a smooth technique and don?t use your elbows to drive up your
upper body upwards
- Don?t rock your hips and keep the upper body static
- Your shins should be vertical when at the top of the motion

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# BODYBYMG
 SINGLE LEG HIP THRUST

THE SET UP
- Sit on the ground with a bench directly behind you
- Lean back onto the bench so that the back of your shoulders are in
contact
- Your feet should be shoulder width apart with the knees at 90
degrees
- Your elbows should be in contact with the edge of the bench
PROPERPERFORMANCE
- Push one foot into the ground and drive your hips through their full
range of motion by using your glutes
- Squeeze your glutes and lift one leg up into the air
- Hold at the top of the motion for 1-3 seconds and then lower your
hips back to the starting position
- Switch legs when all reps are completed on one side
COACHING CUES
- Don?t let your toes pop up and always push through your heels
- Don?t allow your knees to rotate inwards
- Keep your ribs and shoulders down
GLUTE PUMPER

- Use a smooth technique and don?t use your elbows to drive up your
upper body upwards
- Don?t rock your hips and keep the upper body static
- Your shins should be vertical when at the top of the motion

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# BODYBYMG
 DOUBLE BENCH HIP
THRUST

THE SET UP
- Sit comfortably in between benches
- Your shoulders/upper back should in contact with one bench
- Your heels should be resting on the other bench with your knees
around 90 degrees
- Place your arms out straight on the bench and use these to stabilise
your upper body
- Your hips should be in a neutral position
PROPERPERFORMANCE
- Lift your butt off the ground, drive your hips upwards and squeeze
your glutes
- Your thighs should be parallel with the floor
- Use your glutes to keep your lower back level and to prevent your
hips from rocking
- Activate your glutes to lower your butt under control back towards
the floor
COACHING CUES
GLUTE PUMPER

- Keep your neck in a neutral position

- Squeezing your glutes will protect your back and stop it from
hyperextending

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# BODYBYMG
 BULGARIAN SPLIT SQUAT

THE SET UP
- Tall up stand with your feet hip-width apart
- Place your hands on your hips to stead yourself
PROPERPERFORMANCE
- Step back and place your rear foot onto a bench
- Keep your torso upright throughout the whole motion
- Lower your hips towards the ground, so that your rear knees bends
and moves towards the ground
- Hold for 2-3 seconds
- Then drive your bodyweight through your rear heel and return back
to the starting position
- Repeat on the other side once all reps are complete
COACHING CUES
- Do not bend your upper torso and keep your chest up
- Drop into the squat with your hips, as opposed to j erking the knee
forwards
GLUTE PUMPER

- Do not let the knee of the grounded leg collapse inwards,

continuously push it outwards
- Can add dumbbells to advance this exercise

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# BODYBYMG
 STRAIGHT LEG REVERSE
HYPER

THE SET UP
- Lay face down on a bench
- Your hips should be placed on the edge of the bench
- Hold the underneath of the bench, your hands should be close to
your face
- Place your heels together and turn the toes out slightly
- Straighten your legs backwards
PROPERPERFORMANCE
- Lift the heels towards the ceiling
- Squeeze your butt as you lift your legs
- The legs should be parallel with the ground and hold this position for
1-3 seconds
- Then under control lower your legs so that your toes are in contact
with the floor
COACHING CUES
- Engaging core keeps your back straight and isolates your glutes
- Keep your head and neck in a neutral position by looking down at the
GLUTE PUMPER

bench
- Add ankle weights to further advance this exercise

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# BODYBYMG
 EXTENDED DONKEY KICK

THE SET UP
- Place one knee and both hands onto a bench
- Your bodyweight should be spread evenly between your hands and
the knee on the bench
- The knees should be under your hips and the hands under the
shoulders
- Straighten your arms and look downwards to keep your neck in a
neutral position
- Engage your core to keep your back straight
PROPERPERFORMANCE
- In one kicking motion, straighten the leg backwards so that it is
parallel with the ground
- Squeeze your glutes as you kick the leg backwards and hold for 1-2
seconds
- Under control lower the kicking leg, whilst your foot makes contact
with the floor
- Alternate legs
COACHING CUES
- Look down at the bench to keep your neck in a neutral position
GLUTE PUMPER

- Keep your pelvis in a neutral and level position

- Keep your upper body static
- Add ankle weights to further advance this exercise

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# BODYBYMG
 SIDE BALANCE LEG LIFTS

THE SET UP
- Lay on one side of the body on the floor
- Lift the body away from the floor, by extending the supporting arm
and placing the supporting knee behind the body
- The supporting elbow should have a slight bend
- Supporting hand flat on the floor with fingers facing forward
- The other arm should be in contact with the hips and used for balance
- The upper body should be straight and parallel with the floor
- The supporting leg/knee supports the bodyweight
- The supporting knee should have a 90 degree bend with the foot
behind the body
- The active leg is straight with the outside of the foot in contact with
the floor
PROPERPERFORMANCE
- Use the hip muscles to lift the active leg upwards
- The active leg should be parallel with the ground
- At the top of the motion squeeze the glutes and core muscles
- Hold the position for 1-2 seconds
- Under control return the active leg back to the starting position
- Alternate legs
GLUTE PUMPER

COACHING CUES
- Engage the core to prevent the back from dipping
- Keep the hip stacked evenly and the whole upper body static
throughout the whole motion
- Keep the whole motion smooth and not j erky- this will help with
balance
- Squeeze the glutes to support/ protect the hips
- Add ankle weights to further advance this exercise
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# BODYBYMG
 W
hat now?
You've finished the 4 week guide congrats, you did it! But don't
think that you're done yet!

There's always room for progression and you can move on and
make these exercises more challenging. Get creative and where
appropriate try:
- resistance bands
- changing sets + reps
- barbells instead of dumbbells and vice versa
- slowing down your eccentrics (lowering)
- pausing longer in the isometric (e.g bottom of a squat)
- increasing your load
- pyramid sets/ drops sets
- changing your grip
- incorporating more compound exercises into your strength
day
You do not need to "shock" your muscles into growing with a new
routine. Many people think that in order to achieve results, they
must change their program frequently. This is not the case. You
should only be changing your entire program if:

1. The workouts are starting to bore you

2. You are inj ured
3. Your goals change (strength VS hypertrophy)

If you're looking for more booty building or an entire body program,

WHAT NOW?

I'm your girl! Join over 10,000 women who are changing their lives
for the better! See www.madalingiorgetta.com/bodybymg for more
information.

Good luck and I know you're going to smash it! - Madalin xxx

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 DISCLAIMER
The Body by MG guide is provided as is without any guarantees or
warranty. In association with the product, Madalin makes no
guarantees of any kind, either express or implied, including but not
limited to warranties of merchantability, fitness for a particular
purpose, of title, or of non-infringement of third party rights. Use of
this guide by a user is at the user?s risk.

Please consult your health care professional to determine if this

program is right for you.

Madalin Giorgetta is not responsible for any inj uries during the
commencement of this program.

This guide is not for resale, and may only be reproduced with direct
permission from the owner. Every PDF associated with this guide, is
licensed to a single user only.
DISCLAIMER

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