Table Of ContentAll THE BOOTY
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created and written by Sinead Disaya. that the information provided within this
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Sinead Disaya.
information is not specific to you and your
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personal trainer before engaging in any exercise
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document.
Welcome to my
6 Week All The Booty
Guide.
Hello friends from all around the world!
My name is Sinead Disaya and I am the proud creator of this amazing program that you are about to undertake.
Before you get started, I want to offer you some tips in order for you to optimise your Sweat, Believe, Roar experience:
1. Take before and after photos. This will provide motivation for you on your fitness journey. It is always great to see how
far you have come!
2. Use my unique hashtags to connect with other Sweat, Believer, Roar users from all around the world. Here you will
connect with our online community and receive support, ideas and make new friends who can help to keep you
motivated.
Hashtags include: #sbrgirls #sineaddisaya #sweatbelieveroar #roarwithsinead #allthebooty #alltheabs.
Remember to share your journey and progress via social media. Using the above hashtags will allow me to find your
photos and share your efforts with the rest of the community.
3. My program incorporates 2 different training styles in order for you to achieve optimum results.
That Traditional training days focus on building muscle and strength to achieve overall toned, lean results. If you have
access to free weights or a gym, integrating weights into my program may help you achieve better results faster.
The Progressive training days focus on high intensity training, moving your body in all directions and engaging the
entire body to reach its full potential. All the progressive days are programmed to complete 2 different movement
patterns in 3 minutes, rotating every 30 seconds until the 3 minutes is complete. Push yourself as hard as you can in this
3 minutes. Intensity is key! You get out of it what you put in!
4. If you have any injuries or medical conditions , please get consent from a doctor or personal trainer before engaging in
this program. This is for your own health and safety.
5. If you are unsure of anything, please watch the video tutorials for a clearer understanding of what is being asked. This
will also provide you with some different exercise options depending on your fitness level.
6. Never give up! No matter what, do not give up on yourself. Your journey is different from anyone else's. Enjoy every
second of it and believe you are worth it.
Remember to always wear your invisible crown.
Sinead Disaya
Video tutorials
Education
I am so incredibly proud to present to you, an innovation like no other and one of the first of its kind
worldwide; video tutorials inside my programs featuring yours truly!
Words cannot explain how hard I have worked to put this all together and how happy I am to offer this to
women all around the world!
My inspiration for this project came from my mother, Sheree (mumma bear). My Mum and I speak on the
phone nearly every single day and she will tell me what exercises she was doing at the gym in the
morning or if she pulled up sore/injured, she would try to explain the technique she was doing on that
movement.
I didn't like the fact that I couldn't see what my Mum was doing at the gym or be there to help her if she
needed, and me explaining exercises over the phone wasn't helping either. This gave me the idea to
incorporate videos of exercise movements into an ebook program.
For every exercise and warm up, you will find images showing how to go engage in the movement and
now you will also have access to a video tutorial for every exercise and warm up!
I have placed a BLACK CROWN next to every exercise movement. And now, this is the easy bit. All you
need to do is hover over and click on these crowns and it will take you directly to a video tutorial
explaining the movement, offering a regression and a progression, as well as explaining why you are
doing the movement.
No need to flick back and forth through pages! I have aimed to make this as convenient for the user as
possible.
As you become fitter, stronger and begin to progress through the programs, you will be able to progress
your own workout when YOU are ready. This is where the program becomes more personalised to you
as you can choose to progress exercise movements depending on your own fitness level. I hope this
method will help in the reduction of injuries worldwide as well allowing the user to be creative with their
workouts and feel challenged!
Another key motivator behind my project is that there are a lot of individuals currently engaging in
programs who wouldn't know why exactly they're doing these movements. Unfortunately I see a lot of
this on social media as well as at gyms. Your body is your greatest asset! Don't you think you deserve to
know exactly why you are doing what you're doing in your programs? It is so import at to remember how
unique you are and that the exercise you see on social media or at your local gym, may not be
something you need to be doing yourself.
If I can help reduce injuries and offer variety for someone who wasn't aware of an exercise variation, then
I am one happy girl.
Please note: You will need to be connected to the internet in order for the videos to work.
I truly hope you enjoy the experience of being a part of the Sweat. Believe. Roar. community!
Mobilising
Education
If a part of your body is feeling tight, does it make sense to stretch it? You would think yes,
wouldn't you? Stretching essentially is lengthening the muscle and holding it at its end range
for a period of time. Does it really make sense to pull such a tight area of your body in one big
pull, to the point where it feels like the muscle itself wants to snap off? Not really. It actually
sounds quite painful and dangerous.
Mobility is very important to implement into your everyday life and of course, before and after
your workouts. The best way I can explain mobility without all the fancy words is to say this.
You know that feeling when we first wake up in the morning and we instantly yawn and stretch
our arms slowly. Imagine if you didn't do that for a few weeks, months or even years? Each
day we don't move our bodies, think, for example, that tiny cob webs cover your muscles. The
less you move or do anything to get rid of those cob webs, the thicker they get, and the harder
it becomes to move freely.
When we mobilise, we enter into a movement slowly and then ease out of that movement.
Repeating this 3, 4, 5 or so times depending on how your body responds.
So instead of pulling at my muscles and holding for one big pull, doesn't it make more sense to
slowly enter in and out of a movement and each time, slowly mobilising a bit deeper? Slowly
seeing gentle improvement sounds like a much better and safer option to me!
Mobilising is slowly removing those "cob webs" from our bodies.
Mobility is necessary for our body and its joints to move freer, feel stronger and recover faster
from training. If you spend majority of your day sitting down, mobilising through your back and
your hips can help with any everyday pains you may experience.
The body is a wonder chain where everything connects.
These movements will introduce you to functional movement and will slowly teach you how
your body works.
Try to incorporate some of these mobilisers into your everyday routine.
Mobilisers
Ready? Let's warm up!
Hip Rotations Thoracic Stepping Rotations
Step with Reach Thoracic Rotations
Forward Lunge with Reach Split Shifts
Glute activation
Education
Glute activation is incredibly important and necessary for you to gain the most out of your workouts.
No matter your level of fitness, glute activation and knowing which glute activators work for you can
help improve your overall health by improving posture, lessening lower back pain as well as
aesthetically, making your booty look great!.
Your glutes are made up of 3 major muscle masses:
1. Gluteus Maximus
2. Gluteus Medius
3. Gluteus Minimus
Each of theses 3 muscles enable our lower body to abduct and medially rotate the thigh. By
activating our glutes, we are reducing the risk of injuries caused by everyday life and training. A lot of
everyday people experience back pain as a result of sitting down majority of the day at work, at
home and in the car. Unless we take the time to train our body, especially our glutes to correctly
carry and stabilise the body, this can result in worsening injuries down the track.
Glute activation can also improve your speed, ability to lift more, as well as give you those strong,
toned legs you desire.
I have put together a few of my favourite glute activation techniques. Performing these techniques
may be of more benefit to you if you use a band. These can add more resistance and can switch on
your glute faster. You can also use your band throughout your workouts to add more stability and
resistance to tone and strengthen your lower body. If you do not have a band, you can still engage in
these glute activation techniques.
Rep count: 510 each side.
Each person's body is different and some people will experience glute activation faster than others.
You may not feel glute activation with every technique. Remember to squeeze your glutes!
If you have any questions or concerns regarding your own training and glute activation, please seek
advice from a personal trainer or medical advice if necessary.
These techniques I find most useful for my own training but they may not be suited to your individual
needs.
Glute activation
Let's put some cakes in the oven!
Lateral Steps Zig-Zag Steps
Glute Bridges
Clams
Squats Single Leg Deadlifts
All the booty
SETS
2 3
Week 1 - Day 1
Goblet Squats Curtsy Lunges
REPS: 8 10 REPS: 8 10 each side
Walking Lunges Frog Jumps
REPS: 8 10 each side REPS: 8 10
Hand Release Push Ups Mountain Climbers
REPS: 8 10 REPS: 8 10 each side
All the booty
SETS
2 3
Week 1 - Day 2
Goblet Squats Glute Bridges
REPS: 8 10 REPS: 8 10
Lateral Lunges Jump Lunges
REPS: 8 10 each side REPS: 8 10 each side
Supine Push Ups Commandos
REPS: 8 10 REPS: 8 10
