I’ve had great success this past year with my squad with regards to bikini competitions. A first place finish for NPC and 5 for 5 pro cards (on their first try) for WBFF. Why is this so? It’s the training.

So many competitors don’t train hard year round. They only train hard during prep. This won’t lead to the physique changes necessary to get you the victory. In this video I outline my thoughts pertaining to bikini training and provide you with sound rationale. If you’re not a competitor, you can still benefit from these methods as you’ll likely want to peak from time to time throughout the year (photo shoot, vacation, wedding, etc.).

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How To Frog Pump

How To Frog Pump

Frog Pumps are an awesome glute exercise that took the S&C industry by storm several years back. Original conception goes to Smitty Diesel "The Frog Father." The degree to how much you like this exercise relates to your hip anatomy.
The Best 45 Degree Hyper On The Market

The Best 45 Degree Hyper On The Market

I’m obsessed with 45 degree hypers so I endeavored to make the best unit on the market and I believe my team did it. No gym in the world uses the 45 degree hyper as much as we do at @glutelabofficial so it makes sense that @bcstrengthofficial would make the ultimate model.
The BEST Glute Workout at Home (You’re Not Doing!)

The BEST Glute Workout at Home (You’re Not Doing!)

It is very easy to perform a highly challenging glute workout from home. With just a band, some common furniture, and your own bodyweight, you can still hammer the glutes from all angles. Upper glute...
Knee-Banded Squats and Hip Thrusts for Glute Growth: Yay or Nay?

Knee-Banded Squats and Hip Thrusts for Glute Growth: Yay or Nay?

In this video, I break down the research pertaining to knee banded squats and hip thrusts, discuss why there’s so...
Did Bret Contreras invent the barbell Hip Thrust?

Did Bret Contreras invent the barbell Hip Thrust?

Did Bret Contreras invent the barbell hip thrust or is he a fraud? First things first. If you say they’ve...
How To Grow Your Glutes Without Growing Your Legs - Updated

How To Grow Your Glutes Without Growing Your Legs - Updated

In this video, I explain why it’s so hard to grow your glutes without growing your legs. I discuss the...
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Booty By Bret is an online strength and conditioning program for women catering to all levels of fitness from beginners who are new to strength training to bikini competitors and powerlifters. These total body strength training workouts are highly efficient to maximize aesthetics, body composition, strength, and athletic goals. Take your training to the next level and improve your physique in as little as 3 hours per week!

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