Booty pump quick start

7 Pages·2.508 MB·English

ALEXA STANCO | TRAINING & NUTRITION
BOOTY
PUMP
QUICK START
J O I N A L E X A S T A N C O F I T N E S S
ENHANCE 
ENHANCE YOUR CURRENT 
ExerciseRoutine
You KNOW I wouldn’t leave you hanging between now and
the start of the challenge. 

The below movements are meant to enhance your current
exercise routine before before the start of the challenge.
You will then be provided the  full, intense, full workout
routine for the challenge starting January 14th. While
performing these movements, I want you to start making
mind-muscle connection (picturing the muscle work and
imagining the muscle contractions) with your glutes.

These supplement workouts are not meant to be

T
challenging or difficult, but more so “warm up” and
I
F
activate your glutes for the added volume the next 8 weeks. O
I want you to spread these out throughout your workouts C
N
leading up to the challenge. You don’t want to kill your body A
T
before we start!  S
A
X
E
L
A
@
1
RPE

WHAT IS “RPE”?
RPE is “rate of perceived exertion or how HARD you will be working that set. This will be
used throughout the entire program, so get to know this term!

RPE is on a scale of 1-10, or think of it has 0-100%. 10, or 100% is failure/max effort,
meaning you physically cannot to another rep. RPE of 9 is 1 repetition shy of failure, or
90% of your max effort. RPE of 8 is 2 reps shy of failure, or about 80% of your effort…
and so on.

This gauges how hard you are pushing yourself during the workout. This number is very
important as it will give you an idea of now only how hard to push yourself, but the
weight you should be using. 

T
I
F
O
C
N
A
T
S
A
X
E
L
A
@
2
01
WORKOUT 
Supplement 1
Exercise  Sets Reps  Rest RPE Notes
(min) 
Hip Thrusts  3 15 1.5 7 Place weight on hips and lean
up against a bench. Thrust

upwards while tucking your
tailbone. Look straight ahead 

Banded Abductions 2 20 1 8 Band above knee. Sit and
open and close your knees,

feeling it at the side of your
glutes

Cable Kickback 2 20 1 7 Set the cable low, lean
forward. With a flat back,

sweep the weight up and
squeeze your glute

T
I
F
O
C
N
A
T
S
A
FITNESS 
X
E
L
A
@
3
02
WORKOUT 
Supplement 2
Exercise  Sets Reps  Rest RPE Notes
(min) 
Sumo Squats  3 15 1 7 Wide stance. Sit your hips back
and squat low as you drive up

through your heels. Feel the
tension on your glutes.

Cable Pull Throughs 2 15 1 7 Put rope on cable. Place rope
between legs and step away

from cable. Thrust back and
forth, squeezing glutes.

Banded Hip Thrusts 2 30 1 8 Band above knees. Lay flat
and thrust upwards with a

hard squeeze on your glutes.

T
I
F
O
C
N
A
T
S
A
X
E
L
A
@
4
03
WORKOUT 
Supplement 3
Exercise  Sets Reps  Rest RPE Notes
(min) 
Banded Lying Clams 2 20 1 8 Band above knees. Lay on one
side with your knees in. Open

and close your knees.

SL Banded Hip Thrust 2 20 1 8 Band above knees. Place
cross one foot over the

working knee and thrust.

Body Weight Lunges 2 15ea 1 7 Step one leg at a time. Keep
your head down and push up

through your heels.

T
I
F
O
C
N
A
T
S
A
X
E
L
A
@
5
04
WORKOUT 
Supplement 4
Exercise  Sets Reps  Rest RPE Notes
(min) 
Glute Bridge  3 20 1 7 Lay flat on the ground and
place weight on your hips.

Thrust up and squeeze.

Hip Thrust into 2 20 1 8 Band above knees. Lay flat.
Abduction Thrust up and as you hold
the upwards position, open
and close your knees.
Repeat.

05
WORKOUT 
Supplement 5
Exercise  Sets Reps  Rest RPE Notes
(min) 

Banded Squat with 2 15 1 7 Band above knees. Hold weight T
I
and perform a squat. Get low F
weight and feel the tension in your O
glutes. C
N
A
T
Banded Hip Thrust 2 20 1 8 Band above knees. Lay flat S
and thrust upwards XA
squeezing your glutes. E
L
A
@
Cable Abduction 2 15 1 8 Cable around ankle. Stand
parallel to cable. Slightly

bend knee and sweep weight
away from your body. 6