Body split workouts are a thing of the past. We know that total body workouts are the most efficient type of training to reach your goals. Your body can handle more stress per muscle group along with recovering faster than the old-school body split style workouts we used to do.
Below is the video of your total body-booty focused workout.
Exercise 1: Hip Thrusts 4×6 with a 5s isometric hold at the top of rep 6
**Tips**
Find a bench, box, or set up a step like in the video that is about the same height as your heel to knee. This height allows for optimal range of motion (ROM) through the whole movement.
Keep your shoulder blades on the step throughout the whole set.
Always keep your chin tucked and look toward your pelvis.
Focus on squeezing the glutes as high as possible while maintaining a posterior pelvic tilt. Keeping your chin tucked, looking down toward your pelvis, and keeping your bellybutton suctioned back to your spine are all cues that can help you perform this movement properly.
Exercise 2A: Barbell Incline Press 4×8
**Tips**
The higher the incline, the more shoulder work you get involved. I do flat bench on my opposing day to this lift, which hits my pectoral muscles more. I focus on my shoulders during this exercise, which is why I’m at a 45deg incline versus a 30deg incline. Adjust the bench to meet your goals.
Focus on keeping your shoulder blades tucked tightly together and flat on the bench. This helps keep the head of our humerus bone depressed so we don’t have a pinching sensation on our bicep tendon.
Exercise 2B(to be done as a superset with exercise 2A): Bent Over Barbell Rows 4×12
**Tips**
Shoot your hips to the back wall of the room while keeping your ribcage down and belly tight. This tightness protects our back and helps to keep you from bouncing during the exercise.
Think of this exercise as a two-part pull. The first pull comes from retraction of the shoulders. This is where you pinch your shoulder blades together. The second pull comes from bending the elbows to pull the bar toward your bellybutton.
Exercise 3A: Neutral Grip Pull-Ups 3×4
**Tips**
Pull-Ups are tough! If you can’t complete all sets and reps, try adding a band. A band helps you learn proper core engagement of the exercise while providing assistance compared to a pull-up machine.
This, too, is a two-part pull. The first pull is done while trying to depress the scapulae, or pulling the shoulders away from the ears. The second pull is done while bending the elbows to pull your collarbones toward the bar.
Exercise 3B: Dumbbell Pullovers 4×15
**Tips**
Pinch your shoulder blades together and try to keep the shoulder blades flat on the bench. Keep the ribcage down throughout the whole movement while trying to posteriorly tilting the pelvis.
Extend the weight until your upper arm is by your ears, then focus on tightening your core while returning the weight vertical.
Consult your physician before beginning any exercise program or nutrition program. Use at your own risk. PR Training Systems is not liable in any capacity with regards to using this workout.