Build & Define Your BOOTY – Full NO SQUATS Workout (Vegan Strength)

Squats are a great exercise – but if you want to isolate your butt, and enhance your rear view, check out my video and the workout below.
The formula I discuss in the video is:
H - Hip flexors (stretch & release) my favorite - https://www.youtube.com/watch?v=QXskTp98KRA&list=PL9C50ED4CA71D2A05&index=10
A - Activate glutes & core (examples https://www.youtube.com/edit?o=U&video_id=CjzuICi5jRE; https://www.youtube.com/edit?o=U&video_id=UjtB2hRt7dM
M - Mind-booty connection

S - Squeeze like bejesus
T - Time (note rest time keep it 45sec-1 min)
E - Ease the body during rest, relax muscles
R - Reflect on difficulty and experience of last set

Here are the workout details:

Superset:
A1 SMITH MACHINE KNEELING HIP THRUSTS 4 x 10 – 12
A2 SIDE LYING CLAMSHELL WITH BAND 4 x 15 per side

B SINGLE RDL ON CABLE 4 x 8-10 per leg

Superset:
C1 WEIGHTED HIP THRUST 3 x 10-12
C2 SINGLE LEG HIP THRUST 3 x AMRAP (with good form)

D HYPER EXTENSION (EXTENDED ARMS) 2 x 15-20
(alternative version on Stability Ball shown – good for low back pain or if machine not available)

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