Here’s the workout:
JYM Girl Better Booty Workout
Deadlifts (conventional) – 3 x 3; 2 x 6-8*
Hip Thrusts – 3 x 10-12
Single-Leg Dumbbell or Kettlebell Romanian Deadlift – 3 x 10 per leg
Good Mornings – 2-3 x 8-10
Back Extension – 2-3 x 15
Hamstring Curls (lying or seated) – 3 x 15-20
*Do the 3×3 at about 80%-85% of your 1-rep max (1RM). Then, do 2 x 6-8 for some back-off sets at a lighter weight – shoot for around 65%-75% of your 1RM. On the last set, do as many reps as possible; if you can do more than 8 reps, do it.
For Hip Thrusts, these are to be done with a barbell (if you’re advanced enough). Get a 12-19-inch box or a bench, and set up in a position where the bench is lined up with the bottom of your shoulder blades. Also, make sure to put a pad around the middle of the bar so you don’t bruise your hip bones. The bar should be resting right in the hip crease.
Keep your chin tucked and your feet flat on the ground. You’re going to fully extend your hips, so focus on moving the weight with your glutes, not your lower back or hamstrings. Do NOT overextend your back.
When performing each rep, make sure you finish the movement with your hips as high as possible while maintaining a neutral spine. Your torso should be about parallel to the ground. If you can’t do at least 135 pounds (that’s one 45-pound plate on each side with standard metal plates), you’ll need to find bumper plates; these will be helpful because they’re the same diameter as Olympic plates, which will help to get the bar in position over your thighs.
For the Single-Leg Romanian Deadlifts, hold the weight in the opposite hand of your stance leg. So, if your left leg is planted, you’ll hold the weight in your right hand while simultaneously kicking your right leg back as you’re hinging with the left side of your posterior chain.
For the Good Mornings, first and foremost, GO LIGHT. Don’t think of this as a hinging exercise. This is a hamstring movement with hip extension, where the weight is placed on the shoulders.
When you perform this movement, the body will hinge backward as your torso leans forwards. Your core should be braced and the spine kept in a neutral position (this is very important here). Keep good posture in your upper back and don’t lose tension anywhere when performing a rep.
This is going to load those deep core muscles as well as your lower back while your hamstrings and glutes contract to extend your hips forward to bring you back to a standing position.
Deadlifts, Back Extensions, and Hamstring Curls should all be pretty straightforward, but please feel free to reach out to me if you have any questions about any of these exercises!
Hope you enjoy the workout!