BUTT LIFT
Hi Keilan00! I tried to email you but it didn't go through -to answer your questions- you will get that lift in your butt using the BTR * if you want to focus more on your quads than put pressure on the balls of your feet---for more focus on glutes and hamstring put more pressure on your heels *it's all about foot placement and where you apply pressure! * There's also different exercises that you can do to work the butt area either with the BTR or separately! print these out for future use! Start each exercise for 30 secs and eventually work up to 45 secs! You will also be doing a pulsing motion 15 xs after you have completed each exercise !
Left butt kick( on all fours (pushup position)bend knee into chest and kick out straight) when time is up pulse straight leg up 15x
Right butt kick(same format)
Left bent knee leg press( keep foot flexed go up & down and then pulse at top when time is up 15 xs)
Right bent knee leg press(same format)
Straight leg Left butt lift(keep leg extended and toes pointed- lift up and down then pulse 15xs)
Straight leg Right butt lift(same format)
Left butt lift w/hamstring curl( lift your straight leg up-then a hamstring curl-extend and then down) sequence is lift,curl,extend and down--when it comes time for pulses keep a bent knee not straight with foot facing ceiling!
Right butt lift w/hamstring curl(same format)
* For quickie standing work you can hold the back of the rocker and do 3 sets of 12 inner thigh sweeps,front leg extension(knee up,extend,bring back and down) outter thigh lifts, then standing butt lifts ( you can also do this in a circuit working inner,front of quads,outter thigh,and butt lifts in one flowing sequence and go through it 2 more x then work other side
* you can also turn your circuit into front kicks -side kicks-back kicks and for inner thighs "ala tae bo style" where you bring your leg in up and around and down* (The format is to bring the leg you are using towards the standing leg and do a reverse clock from 6 oclock all the way around to six oclock again)
Optional equipment for intensity
bodybar(for warm up of good mornings,deadlifts,and side twists)
ankle weights
handweights,wrist weights
dumbells
weighted vest
extra resistance bands
option of taking the pin out of the seat to go into a deeper squat(very carefully always keeping proper form)
*another exercise to raise the butt is to lay on your step (facing down keeping body stable and properly aligned) and do hamstring curls off of it--to jack that up --put a dumbell between your legs and lift up ! *
I hope these ideas are helpful when creating your workout regimen! Take care!
Your friend in fitness~~Francine