The Gluteus Maximus (the main booty muscle) has a wide variety of origins and insertions, fulfilling a number of different functions. This Program utilises that science literature-based hypothesis and targets the Gluteus Maximus primarily and the surrounding glute muscles, hips and stabilising muscles secondary with a variety of TRX exercises. Combined with progressive overload principles to develop all-around glute strength and aesthetic shape.

The Program delivers a tailored structure to achieve maximum effectiveness utilising 2 Blocks of 4 weeks.

Workout Plan Block 1: ‘4 week Technique Phase’

We will begin by learning the correct exercise technique and allowing the body to adapt to the demands of the intensity. We’ll in-still muscle memory so you can perform the exercises effectively. There are two main goals within this Block:

1. Master the exercise technique not only for performing it but also learning to engage the muscles we are targeting correctly in the most optimal way for performance.
2. Develop a larger work capacity and higher volume tolerance. These two things will set us up for major success and transformation in Block 2.

We focus our attention on the detail of technique execution and practice. Along with internal focus on muscle contraction and feeling.

Workout Plan Block 2: ‘4 week Intensity phase’

This Block is our ‘4 week Intensity phase.’ Now that you have mastered the exercises and increased your work capacity it’s time to mentally lock in and give it your all. The main focus of Block 2 is to apply a higher degree of effort and increase intensity. We achieve this is by utilising:

– Supersets: Two exercises immediately followed after one another

– Giantsets: More than two exercises followed immediately after one another

The two Workout Plan Blocks can also be utilised as two separate workout plans depending on your current goals and past experience. If you have already been performing a lot of specific exercises on your glutes and you are looking for something different to shock them, then jumping straight into Block 2 may suit your goals better. Perhaps your glutes are used to a high intense work capacity and you have plateaued? Then Block 1 would suit your goals to re-master muscle contraction and work your entire glute muscles through their full range of motion, here quality vs quantity is our focus for effective results.

Fundamentally if you are seeking a workout Program that specifically targets your glutes allowing you to perform it anywhere (home, travel and in nature) with a TRX then this plan is for you. You will benefit from this Program if:

• You are new to TRX training or booty training – this plan will give you a solid foundation
• You are comfortable around a TRX and have 1 – 2 years general fitness application in other forms
• You are a fitness enthusiast with a few years relatively serious ‘gym training’ under your belt, but have not used a TRX before
• You are an experienced fitness enthusiast coming out of recovery from an injury
• If you are looking to learn and practice specific TRX exercises for glutes
• If you are looking for a moderately intense TRX glute plan (Block 2)
• If you are looking for a plan plan to focus on mastering TRX movements and correct muscular contractions for the glutes (Block 1)

Whilst I feel everyone can benefit from this Program regardless of experience, I would not want to hinder or offer something to someone that has specific goals and would benefit more, with potentially better results, by adopting a different type of training. This Program may not be for you if:

• You are a serious body builder / power lifter
• You are seeking a high aerobic or aerobic cardio Workout Plan
• You are seeking a very high volume Program

1. This Workout Plan is fully digital and can be accessed on a laptop, tablet, or phone
2. This Workout Plan is also available as an e-book PDF. So you can print it off if you wish or have the entire Workout Plan as one scrollable document.

Yes, you will not suddenly grow two football sized bum cheeks with this Workout Plan. Whilst this TRX booty Program does utilise overload progression that will develop your muscles both in size and strength it is more focused towards transformation so you feel confident having a well shaped booty whilst also developing its strength.

Fundamentally, size in muscle growth comes down to calorie in take. Depending on how you eat will depend on how big / bulky you get.

I have nutrition Programs that will help you:

• Develop a well-rounded lean aesthetic physique and not appear ‘bulky’ if that is your goal.
• Or maximise your muscle and strength gain potential (overall size -you will fill out a T-shirt better) if that is your goal.
• Or burn as much fat as possible in the shortest amount of time

They are available to add separately in the navigation or as a full Program Accelerator package

Yes, if you follow the Program executing the exercises with correct form focusing on contracting the primary muscle and you are eating in a caloric surplus you will build muscle. However, there are a number of other factors at play here which will affect this such as your nutrition, genetic potential and general health.

All this Program requires is a TRX with a door or hook to hang it from and approx 2m² space of floor room with twice your height headroom.

I have used this Program across several countries performing the exercises in hotels, hostels, beaches, jungles, roof-tops, parks, at home, in a garden, on a balcony and on a building site. I believe the question is not where can it be performed? But where do you want to perform it? The world is your oyster and this Program your Fitness Freedom.