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TRX Booty Builder Program

Do you want to build strong, aesthetically shaped glutes without a gym, anywhere?

This program is designed to target the Gluteus Maximus primarily, with the surrounding glute muscles, hips and stabilising muscles secondary using a variety of TRX exercises, overload progression and intensity week by week.

This product is a 47 page downloadable PDF document. Once purchased, a download link will be emailed to you and the product will be available in ‘my account’.

£14.99

About this program

47 page detailed program (pdf)
BEGINNER / INTERMEDIATE
2 /3 DAYS PER WEEK

8 WEEK PLAN

– 4 WEEK TECHNIQUE PHASE

– 4 WEEK INTENSITY PHASE

The Gluteus Maximus (the main booty muscle) has a wide variety of origins and insertions, fulfilling a number of different functions thus training it with multiple different exercises that incorporate those functions yield the best results. This program utilises that science literature based hypothesis (expanded on more in the plan). Transform your glutes physique and strength anytime-anywhere.

I developed, tried-tested and refined this program for almost 1 year across the entire Latin American continent with my better half and fellow fitness / travel fanatic @themoonontheotherside. Whilst I do appreciate a nice booty (more specifically a strong set of glutes) is essential for male and female fitness, I tailored this plan to be more specialised towards females. Hence why I felt it essential to have a female involved from the get-go with the development of this program.  The program delivers a tailored structure to achieve maximum effectiveness utilising 2 blocks of 4 weeks.

This product is a PDF electronic file

This purchase is NOT for a physical copy of the program, it is a downloadble PDF. A link will be sent to your email and one will be available in the ‘my account’ section of this website. I recommend downloading the file immediately and then saving the PDF to your desktop or phone. If you’ve purchased a program – awesome! You’re on your way to TRX Fitness Freedom:

Who this program is for

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:

If you are totally new to TRX and fitness in general I would recommend you begin with my Beginner Program – TRX Total Body Transformation as this will give you a solid foundation in TRX fitness technique & execution, health and fitness resources, anatomy tips, nutrition for your goals and will build a foundational level of strength and cardiovascular work capacity.

Who this program is not for

Whilst I feel everyone can benefit from TRX training 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:

Do not purchase this program if:

This program is not intended to be an all inclusive TRX glute training course. I developed this program as a tool and structure for people to achieve the goal of transforming their glutes whilst developing functional strength anywhere.

That being said there is still a lot (48 pages worth to be exact) of key anatomy points when performing movements, a glossary of video demonstration links and a big section covering correct form, good technique principles and weekly progression. Which I believe many people may find beneficial.

Gain Fitness Freedom

TRX Booty Builder Program

Some TRX exercises used in this program

*Every single exercise used is linked within the ‘Video Glossary Section’ of the program

FAQ’s

*There are many more FAQ’s covered within the plan that may arise once you have read through it

I don't want a huge, bulky, giant booty. Is this program right for me?

Yes, you will not suddenly grow two football sized bum cheeks with this program. 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.

In my Beginner Program – TRX Total Body Transformation I cover recommendations for nutrition and how to calculate for your goals with regards to eating for size (muscle hypertrophy) or eating for a lean physique.

Can I build my glute muscles with this program?

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.

In my Beginner Program – TRX Total Body Transformation I cover recommendations for nutrition and how to calculate for your goals with regards to eating for size (muscle hypertrophy) or eating for a lean physique.

Where can this program be performed?

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 head room.

My better half @themoonontheotherside has used this program in its entirety numerous times, whilst I have used specific sections and exercises across several countries performing the program 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.

Do I need to do a warm up / cool-down before and after each workout?

Yes, this is very important for safety and injury prevention but also to allow you to gain the maximum results from the program by preparing your body. It is essential to warm up the entire body before beginning any TRX exercise. You can find a variety on my YouTube channel that may suit your needs

I'm struggling with X exercise what should I do?

First up, refer to the TRX video exercise glossary within this program to double check you have the technique correct. Secondly, reach out to the Facebook TRX Fitness Freedom Support Group so I / people can recommend an alternative substitute exercise or I will help correct your technique to you are able to perform the movement.

How do I know if I am progressing?

Progression in fitness with regards to all aspects takes time. If you can master patience within this industry you will go far and achieve whatever fitness goal you want to. Taking physique progress photos every 3-4 weeks and comparing them side-by-side is a good way to detect visual differences that you simply wouldn’t notice in the mirror. But ultimately, because of the relationship between strength gain and muscle / body transformation gain, the main metric I want you to use for tracking your progress is strength. If you are feeling stronger and finding the exercises more comfortable and managing to follow the increasing overload progression each week then YOU ARE progressing overall.

Keep a log book of how exercises feel or print this program out and scribble at the side of the plan what you found difficult or easy each day to reflect back on. Taking body measurements a few times a year can also be helpful (arms, thighs, waist, neck). Weighing yourself each day and then dividing the total by 7 to get your weekly average is a good way to monitor your weight if losing or gaining is your goal. Overall focusing on steady strength progression will be your best proxy for determining transformational progress.

I'm finding the exercises too hard, I can't hit the reps specified. What should I do?

You can decrease the effort and intensity of the exercise by changing your body and feet position in relation to the TRX. I would first encourage you to play with this to create more of a comfortable angle and thus placing less intensity on your muscles and less overall effort. Refer to the demonstration videos in the glossary section for examples of this for each exercise. If you are still finding the effort too much after experimenting with feet and body position – perform the exercise to as many reps as you can and record the number within the plan boxes (reps 1,2,3,4) to refer back to each week to try and advance.

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Gain Fitness Freedom.

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Disclaimer: Adam Atkinson, TRX Traveller is not a doctor or registered dietitian. The contents of this document should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health. Use of the information in this program is strictly at your own risk. Adam Atkinson will not assume any liability for any direct or indirect losses or damages that may result including, but not limited to, economic loss, injury, illness or death.

All documents included or exchanged between Adam Atkinson and the Client are the intellectual property of Adam Atkinson, TRX Traveller and are not to be copied, sold, published, posted, or redistributed either in part or in full without my written consent. All violations will be prosecuted to the fullest extent of the law.

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