• Brianna Marie

Leg Day: Hamstring & Glute Focus


Everyone asks if my butt is real….with the Brazilian butt lift being one of the most popular surgeries of 2017, I don't blame them. Although I‘m flattered, but I am proud to say that its 100% real! Want to grow your butt naturally? Try this free workout!


Welcome to leg day! My favorite of all gym days. Which is why I generally work legs a few times a week. Different focuses of course. I will either do heavy lifting, plyometrics, isometrics or Pilates. Today is more of a plyo day and iso day. Try your best & enjoy!



Warm up:

5-10 min uphill treadmill (fast walk)

3 min foam roll legs/glute/low back

Booty band clam shells 30ea side


Set 1

  • Booty Band Jumping Jacks: 35 sec

  • Booty Band Low Side Steps: 35 sec

  • Booty Band Squat Hold/Pulse: 35 sec

Repeat 3x total


Set 2

  • Booty Band hip thrust: 45 sec, no weight

  • Booty Band Double leg bench bridge: 45 sec

  • Booty Band Double leg bench bridge pulse at the top: 45 sec

Repeat 3x total


Set 3

  • Single Leg Deadlift x15 ea side (use a weight that's challenging but doesn't hurt your knee/hip etc. I use 10-15+lbs in each hand)

  • Double Leg Hamstring Curl Machine x15 (I use 60+lbs)

  • Reverse Lung (in place) x15 each (I use 10-15+ lbs)

Repeat 3x total

*Amount of weight varies based on my goals at the time of the workout. Currently I am taking it easier than normal to ensure my stem cells grow properly, the heavier you go, the bigger your muscles grow fyi.


Set 4

  • Kneeling Cable Kick Backs x25 each side

x20

x15

x10

Increase weight each set


Set 5

Lunge stretch 35 sec

Piriformis stretch: Standing or lying down 35 sec ea side

Foam Roll: 5 min


Congrats! You made it and didn't die! Great job! Check back for more fun workouts!


In health,


Brianna Marie, HHFC


































#workout #fitfam #legday #growyourbooty #naturalbutt #bubblebutt #holistichealingfitclub #fitness #weightloss #girlswholift #kimkardashian #khloekardashian #kardashianbooty




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