Women's Health

Heidi Powell's Construct-a-Booty coaching

Heidi Powell has literally created something out of nothing when it comes to her glutes, a transformation she describes as "mind-blowing". This workout is a compilation of their favorite moves that have helped their prey achieve an enviable status.

"I really think the biggest difference in my prey came from when I started tying my movements," says Powell, who incorporates a resistance band loop into many of her exercises. "The ligaments force your muscles to engage differently and really work on your medial glutes that give you that heart shape and create a figure."

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After a five to 10 minute cardio and dynamic stretching warm-up, perform the movements in the order shown in the table. After the session, spend five to 10 minutes stretching the large muscles in your glutes, quads, hamstrings, and back. Do this workout once a week once you get used to the band, then add another session for best results.

exercise

Sets

Repetitions / time

Rest (seconds)

Banded barbell squat

5 * +

15, 15, 12, 10, 10

90

Superset:
Banded Romanian deadlifts
– With –
Princess lunge with kettlebell

4 *

fifteen

8 (each side)

60-90

Giant set:
Banded barbell hip joint
– With –
Side squat walk
– With –
Kidnap Ball Roll-In

3

20th

20 (any direction)

15, 12, 10

120

Pop squat

5

30 seconds (AMRAP **)

60

* This does not include a light weight warm-up or two for 15 to 20 reps.

+ Increase your weight for each set.

** As many repetitions as possible

Banded barbell squat

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Banded barbell squat

Recommended band: L / XL

Heidi says: “Make sure your knees are over your toes, even with the band around your legs. If it doesn't, reduce the weight you use so that you can maintain proper shape. "

Configuration: Hold a barbell over your upper back and traps – not over your neck – and stand with your feet shoulder-width apart and toes slightly outward. Your elbows should be pointing down, your focus should be forward, and your core should be tight.

Move: Kick your hips back, then bend your knees and lower your glutes to the floor. Descend to two until your hip fold falls below your knee. Hold the button for three seconds, then climb back to takeoff.

Tip: Keep your chest raised to keep your weight in your heels, especially while holding it down.

Banded Romanian deadlifts

Banded Romanian deadlifts

Superset: Banded Romanian deadlift

Recommended band: S / M.

Heidi says: "I love the band for this move because they wake my hamstrings and glutes and let them fire first and take the back out of the picture."

Configuration: Secure your band and stand with your feet shoulder-width apart and your knees slightly bent. Hold a barbell in front of your thighs with your arms outstretched and hold it with either an overhand or alternating grip (see illustration).

Move: Keeping your back flat, pivot it at your hip and slowly lower the barbell. Hold them close to your body and press them outward against the band to keep your knees in place. Lower yourself to knee level or just below, then slowly ascend to start and push your glutes up.

Tip: The depth to which you lower depends on your individual flexibility. If your back is rounded, you've gone too far.

Princess lungs with kettlebell

Princess lungs with kettlebell

Princess lungs with kettlebell

Heidi says: "Do this on a step or platform to give you a little more depth: stand on top, then step back and forth from the step and try your knee to hit the ground."

Configuration: Hold a kettlebell in a cup position (with both hands in front of your chest, elbows down) and stand with your feet hip-width apart.

Move: Keeping your hips straight and your chest raised, take a large step behind and on the diagonal with one foot, bend both knees and lower them until your back knee touches or almost touches the floor. Step back to the start and continue alternating pages.

Tip: Don't go too far to the diagonal or your hips and shoulders will twist. Play with the distance until you can find a place where you can keep your hips straight and still hit the glutes hard.

Banded barbell hip joint

Banded barbell hip joint

Giant set: Banded Barbell Hip Thrust

Recommended band: L / XL

Heidi says: "I prefer to do this on a bench than on the floor because you have more freedom of movement and can hit those deep glutes the most."

Configuration: Secure your band, then sit with your upper back against the end of a flat bench and hold a barbell in your hip fold with both hands. Your knees should be bent, feet flat and shoulder-width apart, with toes forward.

Move: Hold the barbell steady while pushing your hips up as you push your knees out against the band until your hips are level with your knees. Take a short break, then slowly lower them down to almost the start before moving on to the next rep.

Tip: Play with your foot position to target different areas of your glutes.

Side squat walk

Side squat walk

Side squat walk

Recommended band: S / M.

Heidi says: “Try to go both directions without getting up. If the burn is too hot, shake it out for a few seconds, but come back immediately. Chip away! "

Configuration: Stand with your feet together and tie a band over your knees. Kick your hips back and crouch until your hip crease falls below your knee.

Move: Hold this low squat as you take 20 steps one way and then 20 steps the other.

Tip: Keep your chest raised and your weight in your heels to best hit your glutes.

Kidnap Ball Roll-In

Kidnap Ball Roll-In

Kidnap Ball Roll-In

Recommended band: L / XL

Heidi says: "I rotate my feet a little over the ball so that my knees come over my toes when I push myself out against the ligament."

Configuration: Secure your band and lie on a stability ball with your heels, ankles and calves. Raise your hips to align with your head and heels, and straighten your arms along your sides.

Move: Keep your hips raised as you roll the ball toward your buttocks while pressing your knees against the ligament. Stop at the top before slowly rolling back to the start.

Tip: If you're having trouble balancing, contract your core muscles to stabilize your lower body and take some of the "weight" off the ball.

Pop squat

Pop squat

Pop squat

Heidi says: “You can also do this step above a step: add a riser or two and stand on it. Jump your feet down into your crouch on either side so your butt is barely touching, and then jump back up. "

Configuration: Stand with your feet together and your arms by your side.

Move: Jump your feet apart (toes forward) and land in a deep squat. Jump as high in the air as you can, then land with your feet together and knees slightly bent. Repeat immediately.

Tip: Always land gently with your knees bent when performing explosive movements to protect your joints.

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