Table Of ContentBOOTY 1
6 WEEK PLAN
Build muscle
tone
tighten
reduce appearance of cellulite
BOOTY 1 BOOTY BY RAH RAH
Welcome!
Welcome to the Booty 1 plan! I’m so happy you have chosen me to help you on your
fitness journey and build that booty, yay! ☺ This plan is a compilation of all my
favourite and most effective booty exercises, that I do on a regular basis. I’ve paired
them up in supersets to give you the best booty pump “ Hehe “ I have an
Instagram page (@bootybyrahrah) where you can find all the video demos in case
you’re unsure of a certain exercise. Now let’s get to it! Happy booty building and
don’t forget to send before and after’s and lots of progress pictures.
Special instructions
Make sure you’re drinking plenty of water during training and throughout the day!
Always warm up for at least 5 minutes before you start your workout. You can do 1
min intervals of jumping jacks, skipping or your choice of cardio machine. Always
cool down and stretch post workout! Keep your workout no longer than 60 – 90
minutes. Keep rest periods no longer than 60 – 90 seconds. A Superset is q
combination of two or three exercises that are done back to back with no rest in
between.
Product disclaimer
You should be in good physical condition and be able to perform these exercises.
You should understand that when participating in any exercise or exercise program,
there is the possibility of physical injury. If you engage in this exercise or exercise
program, you agree that you do so at your own risk, are voluntarily participating in
these activities, assume all risk of injury to yourself, and agree to release and
discharge Sarah Van Dusen from any and all claims or causes of action, knows or
unknown, arising out of negligence.
BOOTY 1 BOOTY BY RAH RAH
The workout
You’re going to follow the plan from weeks 1 to 3, at the end of those 3 weeks
you’ll start over repeating weeks 1 to 3, A total of 6 weeks. ☺ Each week includes
3 booty days. It is up to you how you would like to split up your week. What I
suggest is, Monday, Wednesday, Friday or Monday, Thursday, Sunday, just keep
in mind you want to give your body at least 1 day to recover that muscle group. I
also advise you to do some upper body training on your days off from the booty
workouts to keep everything tight and toned.
Choosing a weight to use
When deciding what weight to use, the choice is yours. Just because I’m using an
empty bar in the example doesn’t mean that’s the weight you’re going to be
comfortable with. Important note: the weight I use in the pictures and videos is just
for demo it’s not the weight you’re meant to use ☺ first I want you to do one set
without any weight at all. Feel the movement and focus on your glutes. Making sure
you’re pushing through your heels, that you’re not feeling it in your lower back or
quads, that your core is engaged and tight. You can play around with foot angle,
stance width and pelvic alignment to find the position where you feel it most in your
glutes. Once you’re able to contract and feel your glutes working then add weight.
Gradually increase the weight from set to set. If and when you get to a point where
you can no longer feel the muscles working as you did when the weight was lighter,
you’re probably working too heavy and need to take some weight off until that
connection is re-established. Form is important when working your glutes. You want
to be contracting your glutes on every rep. If you want great glutes it’s about
training muscles, not lifting weights. Your goal should be to achieve the highest
quality of muscle contraction on every rep of every set. Over time your glutes will
get stronger and you will able to progress to heavier weights.
BOOTY 1 BOOTY BY RAH RAH
Glute activation
ACTIVATION makes the connection from your mind to your muscle, getting the
muscle fired up and ready to go.
You’re going to pick 2 of the 4 exercises below, before you start your workout! Do
1 set of 25 reps for each.
Band fire hydrants
Raise leg out to the side keeping tension on the band, pause at the top!
Seated band abductors
Think about engaging your glutes, abduct and squeeze the booty for a count of 2
BOOTY 1 BOOTY BY RAH RAH
Do not skip glute activation! It’s very important to wake up your glute muscles so
your quads (being the stronger muscles) don’t take over and do all the work!
Band reverse hyperextension
Keep tension on the band. Pause and squeeze for a count of 2
Band donkey kick crossovers
Keep your back flat, abs tight, cross your leg behind your other leg, pause at top!
BOOTY 1 BOOTY BY RAH RAH
Week 1 / Workout 1
Exercise 1 / Superset / x 3 sets
Equipment needed: Barbell with weighted plates, Booty bands, Dumbbells, Bench Mat
12 Body weight squat walks
Keep tension on the band at all times. Pulse up and down as you step
forward. Left + right = 1 #rahswlk
12 Dumbbell band squat kick backs
Keep your back flat, Abs tight. Think about your glutes as you kick
back, slow and controlled. Alternate left + right = 1 #rahskb
BOOTY 1 BOOTY BY RAH RAH
Exercise 2 / Superset / x 3 sets
15 Barbell band glute bridge
Keep tension on the band. Squeeze glutes and pause at the top. Slow on
the negative, keeping tension on the glutes #rahbbrdg
20 Body – weight band glute bridge
Keep tension on the band. Squeeze glutes and pause at the top. Slow
negative keeping tension on the glutes #rahbwbrdg
BOOTY 1 BOOTY BY RAH RAH
Exercise 3 / Superset / x 3 sets
15 Barbell landmine band sumo squats
Keep tension on the band on way down. Squeeze glutes and pause at the top
#rahlndss
15 Dumbbell step Up - knee tuck twist
Push through your heel as you step up. Squeeze working glute as you tuck your
opposite knee. 15 each side #rahsktt
BOOTY 1 BOOTY BY RAH RAH
Exercise 4 / Superset / x 3 sets
\
10 Dumbbell curtsy + jump squats
Step back into curtsy lunge, then back to squat position to jump squat. 10 each
side #rahcjs
15 Band pop squat
Pulse at the bottom of the squat. Pop up in one continuous motion and back down
into squat #rahbps
BOOTY 1 BOOTY BY RAH RAH
Week 1 / Workout 2
Exercise 1 / Superset / x 3 sets
Equipment needed: Barbell with weighted plates, Booty bands, Dumbbells, stability ball
15 Barbell band static squats
Don’t pause at the bottom or the top, it’s one motion #rahbss
15 Dumbbell band lateral squats
Keep tension on the band. Take 5 steps to the left, then 5 to the right, 5
left, 5 right = 1 set #rahdls
BOOTY 1 BOOTY BY RAH RAH
