It was so good to see my friend Bret Contreras aka "the glute guy' and be able to learn all things glute building and his top exercises for booty building. Bret has many years of knowledge in the fitness industry as well as a PhD along with being an author & glute lab gym owner!

SKIP TO MINUTE 7 TO GET TO BRETS WORKOUT. Sorry I talked a bit at the beginning with a mini recap of life lol.

I hope you guys enjoy this video & learn something new!

xo Courtney

Brets IG @bretcontreras

My IG @courtneykiing

Check out Brets Gym in San Diego or visit IG @glutelabofficial on the gram!

Here is out workout: Watch the video for full detail on everything with proper form.

THE WORKOUT:
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warming up with bodyweight squats and banded side lateral walks:
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barbell hip thrust. head forward and feet closer in!
reverse hypers with a very rounded back
dumbbell goblet squat with elevated heals
kick backs on a bench
kettle bell elevated deadlift
curtsy lunges on a high platform
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banded burn out!

ENJOY!

PS: Here is my chocolate chip pumpkin cookie dough bites I was making at the start of the video!

1 cup of canned pure pumpkin
1/3-1/2 cup of sun butter or any other nut butter
1/4 cup of coconut nectar or you can use honey / maple syrup
1 tbs coconut oil
1 tsp vanilla extract
2 scoops of @vitalproteins collagen peptides
1/2 cup of oat flour, simply blend oats
1/4 cup coconut flour
1/2 cup fair free chocolate chips
pumpkin & cinnamon spice to taste!
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mix everything together in a bowl, let batter sit in the freezer for 20 minutes before rolling into ball shape bites so the batter is easier to roll, then pop back in the freezer for 30 minutes, take out and enjoy!!! Happy pumpkin season babies!!!

I used Vital Proteins Collagen Peptides you can get by clicking the link:
[ Ссылка ]

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