The EZFitGuide EZBootyBuilder #EZFit #EZBB elizabethzaks Contents 1-2 Introduction - - - - - - - - - - - - - - - - - - 3-8 EZBB Workouts - - - - - - - - - - - - - - - 9-23 Exercise Glossary - - - - - - - - - - - - - 24 Glossary + FAQ - - - - - - - - - - - - - - - 25 Thank You - - - - - - - - - - - - - - - - - - - - INTRO 1 The Guide This guide has two glute focused days per week, space these out accordingly within your workout week. I would suggest leaving enough space between days so you never train the same muscle group while it is still sore. If you can, increase the weight used through out this guide. To see a significant change you should be aiming to increase your weight each workout session. Push yourself to an extent and make sure to squeeze your glutes at the top of every movement. Ugly squeeze in the gym = cute booty outside of the gym. Although this guide has more than enough potential to transform your glutes, it is also dependent on you! Understand that not everyone always has a perfect gym day, the gym will always be there, just try again! Your effort is what will show your progress! Join the Family! Email me at [email protected] or share your progress and fitness journey with the hashtag #EZBB or #EZFitGuide. I’ll look through these hashtags to find progress pictures to share on my Instagram page or on the EZFitGuide Instagram page. If you haven’t already joined the Facebook group, go ahead and do so! This group is meant to be a safe place for the EZFitGuide community, where you can share your progress, uplift one another, share advice, get tips, and become friends! Take Progress Photos! I would LOVE to see your progress from any of my guides! Before you start the guide and every week or so after make sure to take progress pictures so you can see the differences you’re making. Send them over to my email or tag me on Instagram! INTRO 2 Glute Activation & Finishers These are essential to do prior to and after your workout. Glute activation can be done with no weight or with a resistance band and the same thing goes for your finishers. Glute activation wakes the glute muscles up, pumps blood to your glutes, and gets your glutes warmed up and ready for your workout. I give major props to glute activation exercises for making my glute focused workouts successful. Finishers are just as important although they’re done at the end of the workout. Finishers ensure that you worked your muscles as much as you could. I would suggest doing these finishers with a resistance band when noted, but if it’s too difficult then please stick to what is comfortable (but still challenging). Disclaimers Even though this is a booty building guide PLEASE understand that the size of your glutes does not define you or how succesful you are at the gym. Every booty is beautiful! This guide is meant to help reach your personal goals. Although I did achieve my current physique on my own and implementing these workouts, I am not a certified personal trainer. By using this guide, you are acknowledging that I am not a certified personal trainer, and all of these workouts are done at your own risk. Therefore I am not liable for any injury or harm that may come from using this guide. Any resale or sharing of this guide is illegal. Please respect the time and effort that was put into making this guide. #EZBB 3 WEEK 1 WORKOUT 1 EXERCISE SET X REPS NOTES Glute Activation Focus and squeeze your glutes at Banded Side Kicks *SS* the top of the movement. Take it Banded Glute Bridge 3x10 slow to really feel it. WWWWoooorrrrkkkkoooouuuutttt Goblet Squat 3x20x15x15 Raised Glute Bridge: Hold for 5 seconds Raised Glute Bridge 3x20x15x15 Lying Leg Curl: Slow Negatives- control Lying Hamstring Curl 3x20x15x15 the movement on the way down Dumbbell Step-Ups with Kickback 3x20x15x15 FFiinniisshheerrss 3x15 (each leg) Side to Side Kicks on Bench *SS* Donkey Kicks: Push Through Heel NOT Banded Donkey Kicks 3x15 pointing your toes. WORKOUT 2 EXERCISE SET X REPS NOTES Glute Activation Donkey Kicks: Push Through Heel Banded Donkey Kicks *SS* NOT pointing your toes. Hip Abduction 3x15 Hip Abduction: Lightweight, add pulses for extra burn. Workout Curtsy Lunge 3x15x15x12 Glute Pull-Throughs: Do not pull with your Stiff-Legged DB Deadlift 3x15x15x12 arms. Thrust forward with your glutes. Glute Pull-Throughs 3x15x15x12 Wide Stance Leg Press: DO NOT LOCK YOUR Wide Stance Leg Press *SS* KNEES, toes pointed outward slightly. Split Squats 3x15x15x12 Finishers Frog Pumps *SS* Reverse Hyperextensions 3x15 3x15 (each leg) Side to Side Kicks on Bench 3x15 ##EEZZBBBB 34 WEEK 2 WORKOUT 1 EXERCISE SET X REPS NOTES Glute Activation Banded Clams *SS* Banded Glute Bridge 3x10 WWoorrkkoouutt Hip Thrusts 3x15x15x12 Walking Pulsing Lunges 3x15x15x12 Raised Glute Bridge *SS* Reverse Hyperextensions 3x15x15x12 Hip Abduction 3x15x15x12 Finishers Pulsing Alternating Jump Lunges to Squat *SS* Pulsing Alternating Jump Lunges to Squat: Same as Frog Pumps 3x15 alternating jump lunges but ending with a squat. WORKOUT 2 EXERCISE SET X REPS Glute Activation Hip Abduction *SS* Banded Kickbacks 3x15 Workout Banded Back Squat 3x15x15x12 Glute Pull-Throughs 3x15x15x12 Wide Stance Leg Press 3x15x15x12 Cable Kickbacks 3x15x15x12 Curtsy Lunge 3x15x15x12 Finishers Banded Crab Walks *SS* Pop Squats 3x15 ####EEEEZZZZBBBBBBBB 4533 WWWEEEEEEKKK 233 WORKOUT 1 EXERCISE SET X REPS NOTES GGlluuttee AAccttiivvaattiioonn Banded Clams *SS* Frog Pumps 3x10 WWWWWWoooooorrrrrrkkkkkkoooooouuuuuutttttt Dumbbell Stiff-Legged Deadlifits 4x15x15x12x12 Split Squat 4x15x15x12x12 Hip Thrusts 4x15x15x12x12 Back Extension 4x15x15x12x12 Goblet Squats 4x15x15x12x12 FFiinniisshheerrss Hip Abductions *SS* Kettlebell swings: Swing with hips, not a Kettlebell Swings 3x15 squat movement. WORKOUT 2 EXERCISE SET X REPS Glute Activation Hip Abduction *SS* Pulsing Banded Squats: Squeeze your glutes at the top of the movement. Pulsing Banded Squats 3x15 WWoorrkkoouutt Dumbbell Step-Ups with Kickback 4x15x15x12x12 Glute Pull-Throughs 4x15x15x12x12 Wide Stance Leg Press 4x15x15x12x12 Cable Kickbacks 4x15x15x12x12 Curtsy Lunge 4x15x15x12x12 FFiinniisshheerrss Alternating Pulsing Jump Lunges 3x15 Banded Squats with Kickback *SS* Frog Pumps 3x15 ####EEEEZZZZBBBBBBBB 4336 WWWWEEEEEEEEKKKK 2324 WORKOUT 1 EXERCISE SET X REPS NOTES Glute Activation Banded Donkey Kicks *SS* Banded Fire Hydrants 3x10 WWWWoooorrrrkkkkoooouuuutttt Hip Thrusts 4x12x12x10x10 Hip Abductor 4x12x12x10x10 Lying Leg Curl 4x12x12x10x10 Cable Kickback 4x12x12x10x10 Walking Lunges 4x12x12x10x10 Finishers Raised Glute Bridge *SS* Reverse Hyperextension 3x15 WORKOUT 2 EXERCISE SET X REPS Glute Activation Banded Side Kicks *SS* Banded Squat with Kickback 3x15 Workout Sumo Deadlifts 4x12x12x10x10 Hip Abductors *SS* Reverse Hyperextension 4x12x12x10x10 Stiff-Legged Deadlifts 4x12x12x10x10 Back Extension 4x12x12x10x10 Finishers Pulsing Jump Squats *SS* Reverse Lunge with Knee Raise 3x15 ####EEEEZZZZBBBBBBBB 4337 WWWWEEEEEEEEKKKK 2325 WORKOUT 1 EXERCISE SET X REPS NOTES Glute Activation Banded Side Kicks *SS* Banded Kickbacks 3x10 Frog Pumps 3x10 WWWWoooorrrrkkkkoooouuuutttt Hip Thrusts 4x12x10x10x8 Curtsy Lunges 4x12x10x10x8 Back Extension 4x12x10x10x8 Wide Stance Leg Press 4x12x10x10x8 Glute Pull-Throughs 4x12x10x10x8 Finishers Kettlebell Swings *SS* Pulsing Alternating Lunges 3x15 WORKOUT 2 EXERCISE SET X REPS Glute Activation Hip Abduction *SS* Reverse Hyperextensions 3x15 Workout Walking Lunges with Kickback 4x12x10x10x8 Split Squat *SS* Raised Glute Bridge 4x12x10x10x8 Dumbbell Step Ups with Kickback 4x12x10x10x8 Sumo Deadlifts 4x12x10x10x8 Finishers Side to Side Kicks on Bench *SS* Frog Pumps 3x15 ####EEEEZZZZBBBBBBBB 4338 WWWWEEEEEEEEKKKK 2326 WORKOUT 1 EXERCISE SET X REPS NOTES Glute Activation Banded Curtsy Lunges *SS* Raised Glute Bridge 3x10 Banded Donkey Kicks 3x10 WWWWoooorrrrkkkkoooouuuutttt Pulsing Walking Lunges with Kickback 4x10x8x8x6 Back Extension 4x10x8x8x6 Cable Kickbacks 4x10x8x8x6 Glute Pull-Throughs 4x10x8x8x6 Stiff-Legged Deadlifts 4x10x8x8x6 Finishers Hip Thrusts 3x15 Hip Thrusts: No weight, hold for 5 seconds Reverse Lunge with Hop 3x15 at the top. SQUEEZE THE GLUTES. WORKOUT 2 EXERCISE SET X REPS Glute Activation Banded Donkey Kicks *SS* Side to Side Kicks on Bench 3x15 Workout Walking Pulsing Lunges with Kickback 4x10x8x8x6 Back Extension 4x10x8x8x6 Hip Abduction 4x10x8x8x6 Stiff-Legged Deadlifts 4x10x8x8x6 Hip Thrust 4x10x8x8x6 Finishers Pop Squats *SS* Banded Kickbacks 3x15