Table Of ContentSuzie Bootie
& Leg Plan
Volume 1
hi guys!
I am SO happy to finally be able to share this plan with y’all. Thanks SO
much with the support on Instagram, through sweet comments, emails
and messages. Means so much! After you finish each day, feel free to
email me and give me any feedback so I can tweak things for future
plans.
NOTE: On heavy days when I say heavier*, I mean what feels heavy to
you that you can do with good form. In this plan, I am not telling you
what weight I use, because it is irrelevant, and everyone is at different
places in their fitness journey:
With any of these exercises, if you have never lifted and used weights
before, I would suggest doing these with no weight, as in just your body
weight, or using very little. It is about what feels good to you but what is
challenging! Since I am not there physically, I just need you all to know
heavy does not mean squatting 160# etc. Also, this is just a guide! If you
can’t complete all the reps and sets, NO BIG DEAL! Make this to fit your
needs! Also, if you have been lifting for years and want to add an extra
set in there, do it!
Everyone is different, so just go at your own pace that challenges YOU.
You can take as long as you want to complete this. If you’re too sore,
only do 1 or 2 of these a week! It’s set up for 2/3 days a week for 4
weeks, but go along depending on how you feel! As always if you have
any questions, email [email protected].
There is a plyometrics day once a week. For those that do not know
what plyometrics are, it is simply known as “jump training.” During
these exercises, you want your muscles to exert a lot of force in short
intervals of time. The goal of plyometrics is increasing speed strength
and power!
For the chart below, write how much weight you use for each
exercise! This way you can track weekly what weight you use, so you
can challenge yourself for the next time. OR you can use the chart to
hold yourself accountable for each set, and check mark once you are
done each set!
In most of my video demonstrations, I am using no weight just to
show proper form. You can use any weight that fits your fitness level!
Challenge yourself!
Resistance Loop Bands: I use these bands for some of the exercises.
I purchased mine at Target that includes a pack of 3, but you can also
purchase them at Walmart, Amazon, etc.
Disclaimer!
The form I show in the videos are the proper form. However, since I
am not with you while you are performing these exercises, I am not
able to make sure you are doing them properly. I cannot be held
responsible for any injury you may incur, because I am not there to
monitor you. Therefore, you are doing these at your own risk. If you
need a spotter, ask someone in the gym to help you. If you ever have
any questions, please contact me!
ALSO, please do not share this plan with others, and/or resell this.
It’s only fair that everyone has to pay to have access to the plan!
Equipment
What you need to succeed with this plan!
• Squat Rack • Cable Tower
• Smith Machine • Dumbbells
• Leg curl • Bench
• Leg press • Assisted Pull up
• Abductor machine
Machine • Box
• Back extension • Loop Band
• Leg Press
Week 1
Day 1 : Quad / Hamstring Focused Day
Warmup/Stretching: 10-15 min cardio (recumbent bike, stairmaster, treadmill, etc )
Exercise Reps Set 1 Set 2 Set 3 Notes:
Back Squats 3 sets of
10-12
*Superset*
Band Glute Kick 3 sets of
Backs 10-12
3 sets of
Barbell Lunges
12-15
3 sets
One Legged Seat Count 1 everytime your butt
of 12-15
Squat touches the bench.
each leg
3 sets of Keep your feet shoulder
Stiff-leg Deadlifts
10-12 width apart.
Bulgarian Split 3 sets of
Use dumbbells for weight!
Squats 12-15
Go until failure. Log how
Jump Squats Burnout
many you do!
Use weight that is challenging to YOU!
Week 1
Day 2 : Plyometrics Day
Warmup/Stretch
*With super sets, do the first exercise, then IMMEDIATELY do the exercise
that follows. Rest before your next set.*
Exercise Reps Set 1 Set 2 Set 3 Set 4 Notes
3 sets of
Front Squat to 3 sets of 6 for
6,8 or 10
Press beginners, 8 for
intermediate and
*Superset* 10 for advanced!
3 sets of 10
Box Jumps
Reverse
Dumbbell 3 sets of Use dumbbell
Lunges 10-12 weights in
accordance with
*Superset* fitness level.
Plyo Lunge 3 sets of 10
Jumps
Use weight that
Step Ups with 4 sets 10-12
challenges you!
Dumbbell or Bar per leg
Jump Squats Go until failure.
Burnout
with Band
Week 1
Day 3 : Glute Day
Warmup/Stretching: 10-15 min cardio (recumbent bike, stairmaster, treadmill, etc )
Exercise Reps Set 1 Set 2 Set 3 Notes:
3 sets of
Get as low as you can go.
Glute Kick Backs 12-15 per
Bend into this workout.
leg
3 sets of
If you don’t have TRX, put
TRX Lunges 12-15 per
back leg on bench.
leg
3 sets of
Step Ups with
8-10 per
Glute Kick Backs
leg
Use soft weights if available.
Split Squat on
3 sets of Weight betweetn 10#-25#.
Bench with
10-12 Push through your heels and
Overhead Weight
go deep to work the booty!
1 set of 10- Squeeze the booty! Adjust
Back Extensions
15 resps machine to hit your hip bones.
Abduction 3 sets of
Go HEAVY!
Machine 15-20
*Do not rest too long between each of these exercises*
Week 2
Day 1 : Heavy Leg/Quad Day!
Warmup/Stretching: 10-15 min cardio (recumbent bike, stairmaster, treadmill, etc )
Exercise Reps Set 1 Set 2 Set 3 Set 4 Notes:
4 sets of Go heavier, but do what
Box Squats
10-12 feels comfotable!
2 sets of Left lunge, then squat,
Lunge Variation 5-8 each then right lunge. Go
variation heavy!
Do regular deadlifts if you
Hex Bar Defecit 3 sets of do not have this! Stand 1
Deadlifts 10-12 or 2 other weights when
performing these.
3 sets of Laying down or sitting.
Leg Curl
10-12 Tip: pause at the bottom!
Still Leg 2 sets of
Deadlifts 10-15
Band Kick Backs Burnout Go until failure.
Week 2
Day 2 : Boooootay!
Warmup/Stretching: 10-15 min cardio (recumbent bike, stairmaster, treadmill, etc )
Exercise Reps Set 1 Set 2 Set 3 Set 4 Notes:
Smith Machine 3 sets of
Front Squats 10
Glute Kick 3 sets of
Go lighter.
Backs 12-15
4 sets of
Leg Press Sit sideways.
10-12
Subsitute glute push
2 sets of
Glute Machine down on assisted pull
10-12
up machine!
Do outer thigh and sit
Abduction 2 sets of
up to make it more
Machine 12-15
challenging!
3 sets of With or without ankle
Donkey Kicks
12-15 weights.
*Do not rest too long between each of these exercises*
Week 2
Day 3 : Plyometrics Day
Warmup/Stretch
Exercise Reps Set 1 Set 2 Set 3 Notes
Banded Box Kick 2 Sets of 40
Time yourself.
Backs seconds
Elevated Jump 3 sets of 40
Time yourself`.
Squats seconds
Beginners do 6
Burpees 2 sets of 10 or as many as it
challenges YOU.
3 sets for 40
Mountain Climbers Time yourself
seconds
Very minimal break
3 sets of 40
Jump Split Squats in between.
seconds
