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Glute Guide

The document provides an 8-week workout program to build the booty. It includes a workout split of 2 weeks of higher reps with lighter weights followed by 2 weeks of lower reps with heavier weights, repeating the cycle. Exercises target the glutes and hamstrings through moves like deadlifts, hip thrusts, lunges, and abduction work. Rest periods of 1-1.5 minutes between sets and training each muscle group 1-2 times per week are recommended.

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Mandi Lee
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7K views

Glute Guide

The document provides an 8-week workout program to build the booty. It includes a workout split of 2 weeks of higher reps with lighter weights followed by 2 weeks of lower reps with heavier weights, repeating the cycle. Exercises target the glutes and hamstrings through moves like deadlifts, hip thrusts, lunges, and abduction work. Rest periods of 1-1.5 minutes between sets and training each muscle group 1-2 times per week are recommended.

Uploaded by

Mandi Lee
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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 Hanna Oeberg Booty Guide - 8 Weeks Workout

Program

Workout Split: Start with 2 weeks light weights followed by -> 2 week heavy
weights. And Repeat.
On our light weights weeks, we do HIGHER REPS on each exercise: 15-20 reps
On our heavy weights weeks, we do LOWER REPS on each exercise: 8-12 reps

IMPORTANT! When lifting: the 2 last reps should be hard to “get up”.

Rest between sets: 1 minute or MAX 1,5 minute between the sets.

Rest between workouts: 2 days resting between workouts.

General recommendations: Train the rest of your muscle groups at least one time
per week, or two times if you have the possibility to. It's important that we maintain
the strength in the rest of our body while doing the booty guide. For example, you
can split the rest of your body to one day where you train chest, triceps, and
shoulders – and one day where you train back, biceps and abs. Put those workouts
in between your booty workouts. This is just an example, you can do the other
workouts however you want.

Extra advice: want extra help with the technique for some of the exercises, check
out my YouTube series “Common mistakes in the gym”, where I have two episodes
of leg and booty training. Search for Hanna Oberg on YouTube or click this link
https://www.youtube.com/watch?v=mtwgx3hk4gY&index=2&list=PL8g6gl_0gxxW-
UGdlxd3CfCv9S-Jo-8E7

Mini-bands, also known as resistance bands, are mentioned in the program. If your
gym does not have these, you should be able to buy them by just searching for
them online, to a fair price.

This program is a one-time-purchase, and can be re-used over and over again. You
do not have to renew it. If you have any problems regarding the program please visit
support.aflete.com

Remember to tag @fitoeberg on Instagram and share your progress and results.
We are already 2,500 #fitoeberg's pushing and supporting each other! Now, let's
build some booty together!

/Hanna Öberg
Exercise Library


Workout 1

Abductor Machine

Sumo deadlift

Hip thrusters
Bulgarian splits

Glute raises

Cable kick-backs
Workout 2


Leg press with mini-band

Split box lunges

Walking wide lunges


Cable pull through

Sumo barbell squat

Abductor machine dropset


Workout 3


Cable squats

Glute bridge

Walking lunges dumbbell


Kneeing squats

Weighted sidekick

Cable side kickbacks

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