Abby

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💖🍑 Leg & Booty Workout 🍑💖 (Glutes, Quads & Hamstrings Focus) 🌸 Cable Kickbacks – 4️⃣ x 8️⃣ (8-sec hold on last rep! ⏳) 🎯 🍑 Targets: Glutes (Upper & Under) 💖 Step-Ups – 4️⃣ x 8️⃣ (each leg) 🎯 🍑 Targets: Glutes & Quads ✨ Leg Extensions – 4️⃣ x 8️⃣ (8-sec hold on last rep! ⏳) 🎯 💪 Targets: Quads 👑 Squats – 4️⃣ x 8️⃣ 🎯 🔥 Targets: Glutes, Quads, Hamstrings 💞 Hip Thrusts – 4️⃣ x 8️⃣ (8-sec hold on last rep! ⏳) 🎯 🍑 Targets: Glutes (All Over) 💡 Tip: Slow & controlled reps = 🔥 better muscle activation!

Thirsty

⸻ 🍑 Dump Truck Workout 🔹 2 Sets of 6 – Heavy lifts to activate growth 🔹 2 Sets of 4 – Slowing it down for deep muscle engagement 🔹 1 Set of 2 – Max effort, because we don’t stop until the glutes say so ⸻ 💖 1. Squats (Overall Shape & Lower Glute Growth) 💖 🩷 Works: Glute Maximus (adds size & roundness) 💡 Keep it deep—lower than parallel for max booty activation! 🎀 How to Do It: ✔️ Feet shoulder-width apart, chest up ✔️ Drop low, push through your heels ✔️ Squeeze at the top like your life depends on it ⸻ 💖 2. Hip Thrusts (Shelf Builder, Upper Glutes) 💖 🩷 Works: Upper Glute Maximus & Glute Medius (creates that perky shelf) 💡 If you’re not hip thrusting, are you even training glutes? 🎀 How to Do It: ✔️ Sit on the floor with a barbell or dumbbell across your hips ✔️ Drive through your heels, lift up, and hold for 2 seconds at the top ✔️ Your glutes should be on fire by rep 3 (if not, go heavier) ⸻ 💖 3. Step-Ups (Glute Roundness & Side Growth) 💖 🩷 Works: Glute Medius & Maximus (lifts & shapes the side booty) 💡 If you wanna fill out those leggings, don’t skip these! 🎀 How to Do It: ✔️ Step onto a bench, pushing through your heel ✔️ Don’t just step up—squeeze at the top for that extra glute engagement ✔️ Control the movement, no bouncing! ⸻ 💖 4. Bulgarian Split Squats (Underrated Glute Growth) 💖 🩷 Works: Glute Maximus & Medius (targets underbutt & outer glutes) 💡 These are painful but necessary for a well-rounded peach 🍑 🎀 How to Do It: ✔️ Place one foot behind you on a bench ✔️ Lower until your front leg is at a 90-degree angle ✔️ Push up through your front heel, fight through the burn ⸻

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