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SuperSet #1

– Back Squat  10 – 12 Reps

Leg Extension 15 – 20 Reps

SuperSet #2

Cable Pull-Through 10 – 12 Reps

Stability Ball Hamstring Curl with Glute Bridge 15 – 20 Reps

Finishing Exercise

One Leg Standing Calf Raise 15 – 20 Reps


No rest between exercises. 75 second rest between super-sets. Complete 3 of each set.


Join the discussion 10 Comments

  • karen says:

    Could you give us at home some alternatives that work the butt just as hard? Also I hear that leg extensions are one of the exercises to never do?

    thanks, you are awesome


    • Anna says:

      Hi Karen,
      Squats really are one of the best exercises to build a nice round butt. You can do them at home while holding dumbbells. Leg extensions aren’t bad, they are actually a great exercise to isolate your quads. Some people may say they’re bad because they do not work your glutes and hamstrings which you do need to work so you don’t develop any imbalances. So really leg extensions are only bad if that is the only exercise you ever did for legs. You can do close step, front lunges for an at home substitution to leg extensions.
      All the best!
      Anna, CPT, FF Specialist

      • karen says:

        Thanks for the subs for the leg extensions, how about for the cable pull through, it is not the same with a elastic as with a cable or weights?

        • Anna says:

          Oh yes, sorry I missed that one. You can do stiff leg deadlifts while holding dumbbells. 🙂
          All the best!
          Anna, CPT, FF Specialist

  • Linda says:

    This is a great WO, I’ll be working my glutes on saturday, will be giving this a try! Great Stuff.

  • Trelle says:

    Awesome, and love the close front lunge as a replacement for those of us who work out at home. Really enjoy these Flavia. Thank you for doing what you do! YOu are such a great coach. Hugs.

  • Mary says:

    Gave this one a shot this morning – feeling it! I substituted dumbell swing for the cable pull through. Is that ok?

  • Wow! Nice buns workout. I have suggest my to follow to make best workout as well as to keep body fit. Thanks Flavia for sharing this video. I’ve download it for my wife. Thanks for your kind information.

    John M. Turner

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