Table Of Content6.12.2017
Table of contents
About me and my programme ........................................................................................................ 4
Meal plan...................................................................................................................................... 4
How to use this guide .................................................................................................................. 4
My 8 week booty programme...................................................................................................... 4
Pre-workout .................................................................................................................................. 4
Post-workout ................................................................................................................................ 4
Ditch the junk! ............................................................................................................................. 5
How much weight should I be using? ......................................................................................... 5
All about the mind muscle connection ........................................................................................... 6
What is the mind muscle connection? ....................................................................................... 6
5 essential benefits of having a good mind muscle connection: ................................................. 6
Advantage 1: Better muscle coordination ................................................................................... 6
Advantage 2: Better self-perception and control ........................................................................ 6
Advantage 3: More muscle symmetry ......................................................................................... 6
Advantage 4: You use the hyperirradiation effect....................................................................... 6
Advantage 5: You are having fun, passion and motivation during training ............................... 6
Weekly planning .............................................................................................................................. 7
Programme 1 ................................................................................................................................... 8
3 Sets | 12 Reps | Cable Kick Backs ......................................................................................... 8
3 Sets | 20 Reps | Sumo Squats ................................................................................................. 8
4 Sets | 12 Reps | Straight Leg Deadlift (Barbell) ..................................................................... 9
3 Sets | 15 Reps, 12 Reps, 12 Reps | Side Legpress ................................................................. 9
4 Sets | 25 Reps | Leg Extension ............................................................................................. 10
Programme 2 ................................................................................................................................. 11
3 Sets | 15 Reps, 15 Reps, 12 Reps | Smith Maschine Ski Squats ......................................... 11
4 Sets | 12 Reps | Hamstrings .................................................................................................. 11
3 Sets | 15 Reps, 12 Reps, 12 Reps | Donkey Kicks .............................................................. 12
4 Sets | 20 Reps, 20 Reps, 15 Reps, 15 Reps | Abductor Machine ....................................... 12
Programme 3 ................................................................................................................................. 13
3 Sets | 12 Reps | Squats .......................................................................................................... 13
3 Sets | 15 Reps, 12 Reps, 12 Reps | Hip Thrust ................................................................... 13
3 Sets | 12 Reps | Side Legpress .............................................................................................. 14
3 Sets | 15 Reps, 15 Reps, 12 Reps | Lunges .......................................................................... 14
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Programme 4 ................................................................................................................................. 15
3 Sets | 20 Reps, 20 Reps, 25 Reps | Sumo Squats ................................................................ 15
3 Sets | 12 Reps | Smith Machine Donkey Kicks ................................................................... 15
4 Sets | 12 Reps | Hip Thrust .................................................................................................. 16
3 Sets | 12 Reps | Side Legpress .............................................................................................. 16
3 Sets | 15 Reps, 15 Reps, 12 Reps | Lunges .......................................................................... 17
Programm 5 ................................................................................................................................... 18
3 Sets | 8 Reps, 10 Reps, 3 Reps | Hip Thrust ....................................................................... 18
3 Sets | 15 Reps | Ski Squats .................................................................................................... 18
3 Sets | 25 Reps | Abductor Machine ..................................................................................... 19
3 Sets | 20 Reps, 20 Reps, 12 Reps | Sumo Squats ................................................................ 19
4 Sets | 25 Reps | Leg Extensions ............................................................................................ 20
Programme 6 ................................................................................................................................. 21
3 Sets | 12 Reps | Cable Kick Backs ....................................................................................... 21
3 Sets | 12 Reps | Side Lunges................................................................................................. 21
4 Sets | 12 Reps | Straight Leg Deadlift (Barbell) ................................................................... 22
3 Sets | 15 Reps | Hiptrust ....................................................................................................... 22
4 Sets | 25 Reps | Leg Extensions ............................................................................................ 23
Programme 7 ................................................................................................................................. 24
3 Sets | 12 Reps | Side Lunges................................................................................................. 24
4 Sets | 20 Reps | Abductor Machine ..................................................................................... 24
3 Sets | 15 Reps | Hip Thrust .................................................................................................. 25
4 Sets |10 Reps | Cable Kick Backs ........................................................................................ 25
Programme 8 ................................................................................................................................. 26
4 Sets |12 Reps | Smith Machine Donkey Kicks .................................................................... 26
3 Sets |15 Reps, 12 Reps, 12 Reps | Squats ............................................................................ 26
3 Sets | 12 Reps | Side Lunges................................................................................................. 27
3 Sets |15 Reps, 12 Reps, 10 Reps | Straight Leg Deadlift ..................................................... 27
4 Sets |12 Reps | Hamstrings ................................................................................................... 28
What does "Abs are made in the kitchen” mean?........................................................................ 30
My own training tips and tricks.................................................................................................. 30
Food to eat ................................................................................................................................. 30
Food to avoid ............................................................................................................................. 31
Healthy nutrition is a matter of the mind and discipline .......................................................... 33
Eat your food consciously and do not count every calorie....................................................... 33
My experiences .......................................................................................................................... 33
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Tips for grocery shopping.......................................................................................................... 33
Protein-containing foods ............................................................................................................ 33
Vegetables .................................................................................................................................. 34
What are cheat days? ................................................................................................................. 36
When should I plan cheat days? ............................................................................................... 36
Which is the best meal on a cheat day? .................................................................................... 36
Weight loss meal plan ................................................................................................................... 37
Weight maintenance meal plan .................................................................................................... 38
Muscle gain meal plan ................................................................................................................... 39
Go for it! ......................................................................................................................................... 40
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About me and my programme
Meal plan
I compiled the three diet plans to show you how I eat every day. Many people often forget that
a healthy diet is the most important thing to achieve their goals and their dream body.
How to use this guide
There are 8 weeks in this programme. Every week you have 2-3 leg days with 1-2 rest days
between the workouts. During each workout you should take a break between the repetitions,
for example "4x12 sumo squats" with 30-60 seconds break in between.
Important
If your goal is to gain weight and exercise for a bigger, rounder butt, it's important that you
consume enough calories a day - you should get a so-called calorie surplus every day.
If the goal is to lose weight and exercise a round, tight and tiny butt, you should achieve a
calorie deficit, which means that you have to reduce your calorie intake per day.
My 8 week booty programme
I have created this program for women who want a rounder, firmer and trained butt. This plan
is specially tailored and focuses on the lower part. Many think it is impossible to get a well-
trained and bigger butt, but believe me, it is possible!
Stay focused and believe in your goal and be the best that you could be!
Pre-workout
You really need to eat something!
Never go to the gym with an empty stomach. You will have much less strength and motivation
and you will soon be exhausted. I prefer a banana and a rice waffle 2-3 hours before training;
and it is good to eat fruits or a yogurt.
Important
Keep away from greasy or high fiber foods before training. Fat slows down digestion. Yes, even
healthy fats like nuts, peanut butter and avocados. Stay with easily digestible carbohydrates like a
banana.
Also, avoid foods that cause digestion problems such as paprika, spicy sauce, citrus and other
spicy or indigestible foods. The foods can be healthy, however, they can irritate the stomach
lining or cause gas during exercise.
Post-workout
After your workout, your body needs energy again, so it's important to have something to eat
directly after exercise, or if you do not have time directly afterwards, make sure you drink a
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protein shake that provides your body with essential nutrients. But then you should still eat a
real menu that consists of proteins, carbohydrates, healthy fats and vegetables.
Ditch the junk!
Working out is not an excuse to go home and devour fast food and cakes. You can’t train
enough to outweigh a bad diet, so train hard and eat healthy!
How much weight should I be using?
It can sometimes be hard to choose the right weight for your exercises and goals. My rule is
only to lift as much weight as I can, so that I can do my exercises cleanly and concretely without
cramping or hurting myself.
Write down your progress to keep an overview, because that's how you know your limits. And it
is perfectly normal to be able to lift more weight on some days and less on some days.
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All about the mind muscle connection
What is the mind muscle connection?
It is you who coordinates the muscle fibers, which regulate the build-up of tension and thus
decide on the development of force.
That is, muscle power is first and foremost a skill. It is the ability of your mind! The mind
muscle connection is the link between your mind and muscles.
5 essential benefits of having a good mind muscle connection:
1. Improved muscle coordination
2. Improved self-perception and control
3. Balancing asymmetries
4. Greater use of hyperirradiation effect
5. More fun, passion and motivation in training
Advantage 1: Better muscle coordination
Every movement of the body follows the instructions of your mind!
There are basically two different types of muscle coordination:
• Intramuscular coordination: cooperation of the muscle fibers within a muscle.
• Intermuscular coordination: the cooperation of the muscles with each other.
Advantage 2: Better self-perception and control
The more body and mind work together, the better the self-perception develops. If you do not
feel your muscles, they will not be sufficiently irritated!
Advantage 3: More muscle symmetry
Everyone has to struggle with asymmetry, since one side is stronger and more muscular than the
other.
This is also because you use one side more often in everyday life and this side is then more
pronounced.
Advantage 4: You use the hyperirradiation effect
The more muscles involved in a movement, the more power you can develop.
Advantage 5: You are having fun, passion and motivation during training
In my opinion, this point is the most important! By training the connection between mind and
muscles, you will inevitably focus on your workout!
This is exactly the moment when you turn off your thoughts and think only about your training
and your goal and forget the everyday problems.
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Weekly planning
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Programme 1
3 Sets | 12 Reps | Cable Kick Backs
1. With the ankle cuff on your left ankle, hinge your torso forwards to hold the support
bars while also engaging your core and keeping your back straight
2. With a slight bend in your right knee, push your left leg straight back behind you – at
the end, slightly externally rotate your ankle to maximise your glute activation
3. Slowly come back to the start; keep your foot from touching the ground and repeat,
making sure you avoid using momentum
3 Sets | 20 Reps | Sumo Squats
1. Begin excercise with your feet turned out and positioned slightly wider than hip width
2. Sink down in a squatting position to 90 degrees, while keeping your chest upright
3. While descending, actively maintain knee alignment with your middle toes
4. Push through your whole foot to returne to the starting position
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4 Sets | 12 Reps | Straight Leg Deadlift (Barbell)
1. Stand with your feet shoulder wide apart and the barbell resting against your thighs with
your hands slightly wider than shoulder width
2. With your arms straight and upper back engaged, push your hips back and slowly hinge
forwards lowering the barbell while keeping in contact with your legs
3. Only go as low as you can with a straight back! Come back up by pushing your hips
forwards and maintaining core and glute engagement
4. Ensure your core is braced and your glutes are engaged the whole time, stop if you feel
pain in your lower back
3 Sets | 15 Reps, 12 Reps, 12 Reps | Side Legpress
1. Sit on the leg press machine so that you’re on the side of your left glute, with your right
foot on the plate at 45 degrees
2. Keep your back straight, hips stable and brace your upper body and core using the
handle
3. Push your leg straight, then slowly lower back to the start controlling with your glute
4. Repeat, focusing on control each rep - switch legs when you’ve completed your reps
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