BOOTYLISCIOUS SHAPEIT.DK x SOON2FIT
Table of Contents:1) Concept clarification
2) Train according to progression
3) Construction of sets (warmup, workset)
4) Track your training
5) Surprice for you who want to take it to the next level
POWERWOMAN!
Welcome to your training program.
LET'S BUILD THAT BOOTY
In my work, I often meet women who want to build a juicy booty, but don't know where to start. The first step is to get a handle on your training and eat adequately. I have therefore, in collaboration with shapeit.dk, prepared a training program for you who want more structure and optimization of your training and results.
This is going to be a show you're going to love to hate. Because spoiler alert: You will experience serious BOOTYBURN. But of course we must not forget the upper body, so that it also gets love.
The training program is based on 4 weekly training sessions divided into upper/lower with a focus on the booty. (Re-)find your training joy with me. ITS TIME TO GLOW!
My name is Katrine Soon, I am a personal trainer and online coach and owner of Team Soon2fit (www.soon2fit.dk). Here I coach women who want help to reach their goals and boost their inner POWER.
[http://shapeit.dk/](http://shapeit.dk/)
[http://www.soon2fit.dk/](http://www.soon2fit.dk/)
[http://www.soon2fit.dk/](http://www.soon2fit.dk/)
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**Clarification of terms**
*SETS & REPS*
Set = Rounds/Innings (listed first)
Reps = repetitions (listed last)
Example:
3x10 = 3 sets of 10 repetitions in each set
2x drops means you make another drop, cf. above.
*REST BREAK*
Choose a weight that you can take the specified rep range - but where you are challenged/pressured.
*DROPPED*
Here you take your set as usual. Then you drop the weight down and perform the same exercise (now lower weight) without a break in between. This is to exhaust the muscle to its fullest.
*SUPER SET*
A superset is two exercises that are performed right after each other without a break. It is typically structured in that it is either an exercise for the same muscle group or an opposing muscle.
Example:
3x10 Leg Press (dropped on last set)
The first two sets are 'regular' and your third and final set is done with a drop (1x10x10). It is essential that your load is with a load where you are pressed and challenged on the specified rep range (= the reps specified in the program). You should not feel that you should be able to take more reps with the same load. When you drop the weight, it will not feel easier, but by dropping the weight you will be able to take more reps, thus exhausting the muscle further.
A rule of thumb for reps in relation to load is approximately:
1 set = 10-12 reps
2 sets = 6-8 reps
3 sets = 4-6 reps
Double Rest-Pause Set:
This is done just like the above, but with an extra round.
I often find that my girls experience a radical improvement in training and results when they learn to dare to push themselves.
Instead of going into your workout with and take the weight you've lifted the last few times. So go in with the mindset of: "I'm going to beat what I lifted last"
**PRESS YOURSELF!**
A typical trend I see is that you are NOT training hard enough. Even if you feel that you are pushing yourself or that it is 'hard', you stop long before the body really can't take it anymore. It is a skill to be able to train hard. But you only get good at something by practicing it, and DARE to step out of your comfort zone when you train.
Do 10-12 reps and then take a 15 sec break and do the exercise again (with the same weight). Take as many reps as you can (failure).
Here it is normal that you cannot take as many reps as on the first set. If you can do it, it means you started with a light weight.
Your increase must of course be a realistic starting point, and you must have the technique in place first. After this you can go for increasing the weight. And even if you don't hit the specified rep range, rather feel a weight, create a starting point and work your way towards the specified rep range, instead of staying on the safe side (Read the section on "train according to progression").
As long as you practice pushing yourself a little extra each time, you have already made progress. Do this for every workout and you will see and feel results with your workout and your physique.
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**EXERCISE BY PROGRESSION**
Rule of thumb:
You have to step out of your comfort zone. Better to 'fail' your set, but to have tried, than to stay where you are not sufficiently challenged. If you stay at the weight that you feel comfortable with, you will obviously not take your training and results to the next level.
To keep track of your progress and push yourself, you should track your training by noting your numbers. You can either take notes on your phone, write down in a physical book (you can buy exercise logs), or create your own system. The most important thing is that you note down your lifts and go to beat them.
Having said that, I also experience that most people do not train to their full potential and strength at all. Few people know how strong they really are, and often stop before failure is reached (where you physically cannot take more reps). On the other hand, the set is often stopped when the head can't take it anymore. Therefore, it is important that you train to practice pushing yourself.
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**Building sets in your training**
Your workset is specified in your program. That is, no heating set is included. You must implement this yourself before you start your worksets. The number of warm-up sets depends on the exercise. How demanding it is and how heavy you have to lift.
**What is progression?**
Progression is MANY things and can be measured on many parameters. Many people think that it is only progression if you increase the weight in your sets. This is incorrect. Yes, gaining more kg is a progression. But it is also a progression to run your exercise at a slower pace, to take an extra rep, to improve your technique. Progression is improvement. And we must aim to get progression over time = results.
**Progressive overload**
You must build your training around progression over time. Because as you progress, you will become stronger. As you get stronger, you will physically develop.
For example, you will use several warm-up sets for a leg press versus a kickback. You are significantly stronger in the leg press. Therefore, it also requires several warm-up sets before the body, muscles and joints are ready to lift the desired weight in your work sets.
**WARMUP SET**
One aspect is that we want to prevent inconvenience and damage. The second aspect is to make the body ready for the given movement, and make the muscles and joints warm to perform and perform.
1-2 warm-up sets (some exercises you may need more).
I recommend your warm-up sets, you also build up progressively. Thus increasing the weight for each set towards your work sets.
ATTENTION!
You are not meant to exhaust the muscle and wear yourself out in your warm-up sets. Because then your performance will actually deteriorate when you start your work sets. Feel the pain
gten off (few reps) and get into the movement for the exercise.
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**WORKSET:**
After your warm-up sets, you are ready to begin your work sets, which are the number indicated on the program.
If you experience a lack of agility, flexibility which thus impairs your performance, it can be an advantage to also implement dynamic stretching before the exercise in question. Often during a squat, it can be an advantage to warm up the hip flexors, knee and ankle joints extra well.
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**TRACK YOUR TRAINING**
Track your training every time. In this way, you have an overview and data about your training and thus ensure the best progression. You can track your training on your phone (create a note), or buy a physical book or logbook (where there is a designed template that you fill in). Before your training, you should check up on what you did last training, so you know how to dispose of energy, load and mindset before you start your training.
**When should I increase the weight?**
If the rep range is 8-10 reps, you need to find a weight where you can lie in that gap. If you can do 10 reps or more (with good form/technique), that's an indicator that you need to increase your weight.
**Don't change your training program all the time**
To become strong and good at something, it requires you to practice. Whatever it is about. The same with exercise. If you change your exercises all the time, you will not have the time to improve, thus not optimal for your results. I therefore recommend that you follow a training program over a longer period (6 months). Get strong in your exercises and make progress! Then I promise you, you will see results.
If you increase the weight and can take 6 reps, it is first of all freaking good that you have pushed yourself to take a heavier weight. You should NOT be dismayed that you can't take 8-10 (yet).
= Here you must work to reach the reprange that is indicated. After which you can gain weight again.
**What weight should I start with - if I don't know my strength?**
In the first week(s), you must find your 'starting point'. That is, if you know roughly what you usually do in a given exercise, base your sets on that. If you don't know what you can do in the exercise, you try your hand at it. Once you've found your starting point for the exercises, start 'hitting your numbers' for continuous progression.
---
**LETS WORK!**
**BOOTY LOVEEEEE**
**Katrine Soon**
Personal Trainer & Online Coach
[www.soon2fit.dk](http://www.soon2fit.dk)
You do this on my website:
[www.soon2fit.dk](http://www.soon2fit.dk)
Tag @ finally when using the program
@katrine_soon
@soon2fit_coach
@shapeitdk
10% on the creation of your personal course
*Use the code SHAPEIT when filling out the contact form*
I hope you learned more about your training program and are now ready to put in the work! It is YOU who can make the difference.
Huge high five to you and good training!
If you want help and guidance for your specific goal, you are welcome to sign up for a FREE, non-binding conversation with me.
**EXCLUSIVE DISCOUNT FOR YOU:**
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[http://www.soon2fit.dk/](http://www.soon2fit.dk/)
[http://www.soon2fit.dk/](http://www.soon2fit.dk/)
[http://www.soon2fit.dk/](http://www.soon2fit.dk/)
---
**Powered by Zenfitapp.com**
End of super set
Start of superset
Glutes - Machine - Strength
3 sets
Glutes - Machine - Strength
3 sets
Glutes - Dumbbell - Strength
3 sets
Quadriceps - Machine - Strength
3 sets of 10 reps
Hold at the bottom for 1 sec. No break at the top
10 reps
10 reps
10*2 reps
Glutes - Barbell - Strength
3 sets of 4x8-10 reps
DOUBLE REST BREAK AT THE END (15 sec break)
Remaining 0 secs
Remaining 90 secs
Hamstring - Barbell - Strength
3 sets 10 reps Rest 120 secs
Come down and get a hamstring stretch and push your hip forward towards the bar.
Remaining 120 secs
Remaining 120 secs
Remaining 120 secs
Created by Soon2Fit
**BOOTY/HIND THIGH**
BB RDL
Hip thrust
Leg press
DB squat
Hip abduction (lean forward)
Reverse Lunge In Smith Stand
Page 1 of 7
SEE THE EXERCISE HERE
SEE THE EXERCISE HERE
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[https://zenfitapp.com/](https://zenfitapp.com/)
[https://www.youtube.com/watch?v=WDcI4al4WA0&list=PL5mRHhXIihjQwzfxoESK3Zsfs_XHUvsvc&index=43](https://www.youtube.com/watch?v=WDcI4al4WA0&list=PL5mRHhXIihjQwzfxoESK3Zsfs_XHUvsvc&index=43)
[https://www.youtube.com/watch?v=J0enLkmvZz0&list=PL5mRHhXIihjQwzfxoESK3Zsfs_XHUvsvc&index=35](https://www.youtube.com/watch?v=J0enLkmvZz0&list=PL5mRHhXIihjQwzfxoESK3Zsfs_XHUvsvc&index=35)
[https://www.youtube.com/watch?v=6Tbz-I837lk&list=PL5mRHhXIihjQwzfxoESK3Zsfs_XHUvsvc&index=31](https://www.youtube.com/watch?v=6Tbz-I837lk&list=PL5mRHhXIihjQwzfxoESK3Zsfs_XHUvsvc&index=31)
[https://www.youtube.com/watch?v=bjsIy7cCWF4&feature=youtu.be](https://www.youtube.com/watch?v=bjsIy7cCWF4&feature=youtu.be)
[https://www.youtube.com/watch?v=zd-9sUN-5ps&list=PL5mRHhXIihjQwzfxoESK3Zsfs_XHUvsvc&index=44](https://www.youtube.com/watch?v=zd-9sUN-5ps&list=PL5mRHhXIihjQwzfxoESK3Zsfs_XHUvsvc&index=44)
[https://www.youtube.com/watch?v=S4C0nuHRriw&list=PL5mRHhXIihjQwzfxoESK3Zsfs_XHUvsvc&index=17](https://www.youtube.com/watch?v=S4C0nuHRriw&list=PL5mRHhXIihjQwzfxoESK3Zsfs_XHUvsvc&index=17)
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**cable kickbacks**
Glutes - Cable -
3 sets
DROP SET ON EVERYONE
12-15 reps Rest 60 secs
Page 2 of 7
SEE THE EXERCISE HERE
[https://www.youtube.com/watch?v=Ac6GS3Oc254&list=PL5mRHhXIihjQwzfxoESK3Zsfs_XHUvsvc&index=11](https://www.youtube.com/watch?v=Ac6GS3Oc254&list=PL5mRHhXIihjQwzfxoESK3Zsfs_XHUvsvc&index=11)
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**UPPER BODY**
Lat pulldown
Lateral raises
DB frontraises
Cable bicep curls
Tricep pushdown
DB shoulder press
Seated row (neutral grip)
Biceps - Machine -
3 sets
Lats - Machine - Strength
3 sets
Hold at the bottom for 1 sec
Triceps - Cable - Strength
3 sets
Shoulders - Dumbbell - Strength
3 sets of 15 reps
Middle Back - Machine - Strength
3 sets of 12 reps
Shoulders - Dumbbell - Strength
3 sets of 8-10 reps
10-12 reps
12-15 reps
12-15 reps
Remaining 60 secs
Remaining 60 secs
Remaining 90 secs
Remaining 60 secs
Remaining 60 secs
Remaining 120 secs
Shoulders - Dumbbell - Strength
3 sets 10 reps Rest 60 secs
Last set is: up and down the rack. Start at 1kgx10 and work your way up until you can't do any more and then work your way back down.
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SEE THE EXERCISE HERE
SEE THE EXERCISE HERE
SEE THE EXERCISE HERE
SEE THE EXERCISE HERE
SEE THE EXERCISE HERE
SEE THE EXERCISE HERE
SEE THE EXERCISE HERE
[https://www.youtube.com/watch?v=uk0w8b_moZU&list=PL5mRHhXIihjQwzfxoESK3Zsfs_XHUvsvc&index=37](https://www.youtube.com/watch?v=uk0w8b_moZU&list=PL5mRHhXIihjQwzfxoESK3Zsfs_XHUvsvc&index=37)
[https://www.youtube.com/watch?v=An2eLq8gkRY&list=PL5mRHhXIihjQwzfxoESK3Zsfs_XHUvsvc&index=15](https://www.youtube.com/watch?v=An2eLq8gkRY&list=PL5mRHhXIihjQwzfxoESK3Zsfs_XHUvsvc&index=15)
[https://www.youtube.com/watch?v=9mqrdBurIy4&list=PL5mRHhXIihjQwzfxoESK3Zsfs_XHUvsvc&index=1](https://www.youtube.com/watch?v=9mqrdBurIy4&list=PL5mRHhXIihjQwzfxoESK3Zsfs_XHUvsvc&index=1)
[https://www.youtube.com/watch?v=ESQp1wsE3cc&list=PL5mRHhXIihjQwzfxoESK3Zsfs_XHUvsvc&index=1](https://www.youtube.com/watch?v=ESQp1wsE3cc&list=PL5mRHhXIihjQwzfxoESK3Zsfs_XHUvsvc&index=1)
[https://www.youtube.com/watch?v=7XZihEzjzB0&list=PL5mRHhXIihjQwzfxoESK3Zsfs_XHUvsvc&index=28](https://www.youtube.com/watch?v=7XZihEzjzB0&list=PL5mRHhXIihjQwzfxoESK3Zsfs_XHUvsvc&index=28)
[https://www.youtube.com/watch?v=RUtJVAq3K6c&list=PL5mRHhXIihjQwzfxoESK3Zsfs_XHUvsvc&index=9](https://www.youtube.com/watch?v=RUtJVAq3K6c&list=PL5mRHhXIihjQwzfxoESK3Zsfs_XHUvsvc&index=9)
[https://www.youtube.com/watch?v=9f1hCF2ePhM&list=PL5mRHhXIihjQwzfxoESK3Zsfs_XHUvsvc&index=17](https://www.youtube.com/watch?v=9f1hCF2ePhM&list=PL5mRHhXIihjQwzfxoESK3Zsfs_XHUvsvc&index=17)
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**BOOTY/SPRING**
Hip thrust
Back squat
Banded sidewalk
KB sumo deadlift
Banded glute bridge
Bulgarian split squat
Start of superset
Glutes - Barbell -
4 sets
Glutes - Bands - Strength
3 sets
Glutes - Bands - Strength
3 sets
Glutes - Barbell - Strength
3 sets
2x DROPPED ON THE LAST
6-8 reps
15 reps
10*2 reps
12-15 reps
Remaining 0 secs
Remaining 60 secs
Remaining 0 secs
Remaining 60 secs
Glutes - Kettlebell - Strength
3 sets 10 reps Rest 90 secs
DROP SET on all sets. If necessary, use a dumbbell for more load and place it on a high side.
Glutes - Dumbbell - Strength
3 sets 10*2 reps Rest 120 secs
1 sec hold at the bottom
2x DROPPED ON THE LAST. Complete one leg at a time. Start by doing 10 reps, drop one weight, do 10 reps again and drop the other weight. After that, you ride without weight as many times as you can (no break). Switch legs and do the same.
Page 4 of 7
SEE THE EXERCISE HERE
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[https://www.youtube.com/watch?v=WDcI4al4WA0&list=PL5mRHhXIihjQwzfxoESK3Zsfs_XHUvsvc&index=42](https://www.youtube.com/watch?v=WDcI4al4WA0&list=PL5mRHhXIihjQwzfxoESK3Zsfs_XHUvsvc&index=42)
[https://www.youtube.com/watch?v=rEoW9gdUhvI&list=PL5mRHhXIihjQwzfxoESK3Zsfs_XHUvsvc&index=4](https://www.youtube.com/watch?v=rEoW9gdUhvI&list=PL5mRHhXIihjQwzfxoESK3Zsfs_XHUvsvc&index=4)
[https://www.youtube.com/watch?v=ILzY_Qbbjxo&list=PL5mRHhXIihjQwzfxoESK3Zsfs_XHUvsvc&index=8](https://www.youtube.com/watch?v=ILzY_Qbbjxo&list=PL5mRHhXIihjQwzfxoESK3Zsfs_XHUvsvc&index=8)
[https://www.youtube.com/watch?v=clWD0dF0RDk&list=PL5mRHhXIihjQwzfxoESK3Zsfs_XHUvsvc&index=41](https://www.youtube.com/watch?v=clWD0dF0RDk&list=PL5mRHhXIihjQwzfxoESK3Zsfs_XHUvsvc&index=41)
[https://www.youtube.com/watch?v=dRPq5Zuibrs&list=PL5mRHhXIihjQwzfxoESK3Zsfs_XHUvsvc&index=25](https://www.youtube.com/watch?v=dRPq5Zuibrs&list=PL5mRHhXIihjQwzfxoESK3Zsfs_XHUvsvc&index=25)
[https://www.youtube.com/watch?v=4xZ1JJc5Zf0](https://www.youtube.com/watch?v=4xZ1JJc5Zf0)
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**Glutebridge isohold**
End of super set
Glutes - Bands - Strength
3 sets 15 reps Rest 30 secs
Page 5 of 7
SEE THE EXERCISE HERE
[https://www.youtube.com/watch?v=-oGLjCgKoZw](https://www.youtube.com/watch?v=-oGLjCgKoZw)
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**UPPER BODY**
T-bar row
Lateral raises
Incline front raises
Machine shoulder press
lateral raises (deadstop)
One arm pulldown (d-handle)
End of super set
End of super set
Start of superset
Start of superset
Start of superset
Lats - Machine - Strength
3 sets
Middle Back - Barbell - Strength
3 sets of 10 reps
DROPPED ON LAST SET
Shoulders - Machine - Strength
3 sets of 10 reps
Rest break on the last set (15 sec break)
Shoulders - Dumbbell - Strength
3 sets of 12-15 reps
Shoulders - Dumbbell - Strength
3 sets of 10-12 reps
Drop weight and do alm reps
10-12*2 reps
Remaining 0 secs
Remaining 60 secs
Remaining 60 secs
Remaining 60 secs
Remaining 60 secs
Shoulders - Dumbbell - Strength
3 sets 8-10 reps Rest 0 secs
1 sec pause at bottom to remove momentum. Make sure to keep the body still so that you let the side shoulders work in isolation
Page 6 of 7
SEE THE EXERCISE HERE
SEE EXERCISE
LATE HERE
SEE THE EXERCISE HERE
SEE THE EXERCISE HERE
SEE THE EXERCISE HERE
SEE THE EXERCISE HERE
[https://www.youtube.com/watch?v=qoV6EBIPq8c&list=PL5mRHhXIihjQwzfxoESK3Zsfs_XHUvsvc&index=33](https://www.youtube.com/watch?v=qoV6EBIPq8c&list=PL5mRHhXIihjQwzfxoESK3Zsfs_XHUvsvc&index=33)
[https://www.youtube.com/watch?v=WvnNcHTqH5g&list=PL5mRHhXIihjQwzfxoESK3Zsfs_XHUvsvc&index=22](https://www.youtube.com/watch?v=WvnNcHTqH5g&list=PL5mRHhXIihjQwzfxoESK3Zsfs_XHUvsvc&index=22)
[http://youtube.com/watch?v=TsTMOnvMxZ4&list=PL5mRHhXIihjQwzfxoESK3Zsfs_XHUvsvc&index=26](http://youtube.com/watch?v=TsTMOnvMxZ4&list=PL5mRHhXIihjQwzfxoESK3Zsfs_XHUvsvc&index=26)
[https://www.youtube.com/watch?v=sKg6yPT-Ljs](https://www.youtube.com/watch?v=sKg6yPT-Ljs)
[https://www.youtube.com/watch?v=kDts5Hmphbc&list=PL5mRHhXIihjQwzfxoESK3Zsfs_XHUvsvc&index=30](https://www.youtube.com/watch?v=kDts5Hmphbc&list=PL5mRHhXIihjQwzfxoESK3Zsfs_XHUvsvc&index=30)
[https://www.youtube.com/watch?v=uk0w8b_moZU&feature=youtu.be](https://www.youtube.com/watch?v=uk0w8b_moZU&feature=youtu.be)
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**Band pull apart**
Seated row (wide grip)
End of super set
Middle Back - Machine -
3 sets
Shoulders - Bands - Strength
3 sets of 20 reps
12 reps Rest 0 secs
Remaining 60 secs
Page 7 of 7
SEE THE EXERCISE HERE
SEE THE EXERCISE HERE
[https://www.youtube.com/watch?v=RlVXcWsUL2U&list=PL5mRHhXIihjQwzfxoESK3Zsfs_XHUvsvc&index=28](https://www.youtube.com/watch?v=RlVXcWsUL2U&list=PL5mRHhXIihjQwzfxoESK3Zsfs_XHUvsvc&index=28)
[https://www.youtube.com/watch?v=dn0TvWmABmw&list=PL5mRHhXIihjQwzfxoESK3Zsfs_XHUvsvc&index=5](https://www.youtube.com/watch?v=dn0TvWmABmw&list=PL5mRHhXIihjQwzfxoESK3Zsfs_XHUvsvc&index=5)
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