Nastassia Ponomarenko

powered

NASTASSIA PONOMARENKO 🍑

AT-HOME BOOTY GUIDE

home-huide

$14.99 / €13.10 / £11.60

30% OFF WITH CODE BLACK30

GUIDE STRUCTURE

  • The plan is 8 weeks long and once you have finished the 8 weeks, feel free to do the routine again.
  • There are 5 workouts per week with 2 rest days.
  • Information how to use the guide and meal plan suggestions.
  • Each week gradually becomes harder in order to achieve a progressive overload.
  • Each exercise has how many sets, reps and notes.
  • Videos for each exercise done by ME 🤗
  • You will be performing hypertrophy training along with mobility work and a few track workouts for some cardio.
  • This is an at home based 8 week training period ideally recommending the purchase of resistance bands for better results!
  • A hypertrophy style of training is the fastest muscle growth technique. If you follow and stay consistent with all of the workouts, then of course you will experience changes. It is completely okay if you feel that the rest times is not enough time for you, just take your needed rest. The goal is to feel the burn every time you workout!
  • Any levels are welcome to do the guide and you can use this guide with any other guide!
  • You will receive an e-book straight to your email along with a confirmation email and a downloadable link to save the e-book!
  • You will have free access to the AFLETE app which is where you can track your workouts and watch the videos for each exercise. Just simply sign up with the same email you purchased the guide with.

MAIN FOCUS: GROWING GLUTES

Consistency is key. If you stay consistent with your 8 week training period and have a healthy and balanced diet, you’ll achieve results that your friends will be jealous of. When I began getting into fitness, I worked out in my old room for 3 months that had mirror sliding doors. In those three months, I have performed over thousands of reps. Working out without weights is difficult if you want progression, and therefore I developed this guide with every week gradually increasing in sets, reps, and intensity. All of the glute isolation exercises like the glute bridges or donkey kicks will be done in very high reps. The 12-15 basic high rep range will be excused for many of the workouts and instead will be performed from the rep range of 20-40 depending what week you are on.

$14.99 / €13.10 / £11.60

30% OFF WITH CODE BLACK30

BOOTY GYM GUIDE

IMG_4497

$14.99 / €13.10 / £11.60

30% OFF WITH CODE BLACK30

WARM UP & GLUTE ACTIVATION

Before I begin my workouts, I always take some time to stretch my muscles. I recommend focusing on the hamstrings, glutes, hip flexors, quads, and lower back before working out. As for glute activation, I strongly recommend the purchase of resistance bands because they genuinely do have a significant impact; they keep constant tension on the muscle and engage more of the gluteus medius (side booty) during certain exercises. I suggest buying some on eBay or Amazon, or you can go to a sports shop near you, but they usually have a weak variety of bands from my experience.

MAIN FOCUS: GROWING GLUTES

Like I said before, consistency is key. Hypertrophy is the best way to go if you want to become a bootybuilder like me. This gym guide reflects exactly what I do on my hardcore glute days; the same supersets, drop sets, trisets, and pyramid sets is all that I do. I believe in incorporating everything whenever I do glutes like cables, free weights, machines, and bodyweight work for ideal results. This guide will also include the main workouts along with the last few minutes being bodyweight exercises where you can find some space at the gym to just rep the exercises out and get in the zone. Also, make sure to take before and after pictures so you can see all of your progress!

GUIDE STRUCTURE

  • The plan is 8 weeks long and once you have finished the 8 weeks, feel free to do the routine again.
  • There will be 4 workouts a week with 3 rest days.
  • Meal plan suggestions.
  • Each week gets harder and each workout is different and not repeated.
  • Each exercise has how many sets, reps and notes.
  • Videos for each exercise done by ME 🤗
  • Gym equipment needed: Basic machines, (i.e, leg press, glute kickback, smith machine, hip abduction machine) cables, barbells, resistance bands, and free weights.
  • Any levels are welcome to do the guide and you can use this guide with any other guide!
  • Free access to AFLETE APP so you can track your workouts and this is where you watch the videos for each exercise, simply sign up with the same email as you purchased the guide with.

$14.99 / €13.10 / £11.60

30% OFF WITH CODE BLACK30

TRACK YOUR WORKOUT ON THE APP

phone-1
phone-3
phone-2

🏋🏼 Bootybuilder, Elite International Powerlifter, and Youtuber ❤️

Hey, everyone! My name is Nastassia Ponomarenko!

🇷🇺🇧🇾

I am currently 17 years old, and I officially started working out April 19th, 2015, so I have over two years of fitness in my life so far. However, do not underestimate that. I have trained people, researched many articles on bodybuilding.com, Bret Contreras’s website, and Youtube. I mainly get all of my deep knowledge from Bret Contreras as he is known to be the Glute Guy. If you have seen my 2 year anniversary transformation (before and after) post, you will see how drastically I have changed. Last September, I met my current coach and got into Powerlifting. On June 24th, 2017, I performed in the Santa Cruz Strength Powerlifting meet and got a RAW total of over 683 lbs on Squat, Bench, and Deadlift at 123 lbs for my very first meet. I won Best Lifter for my age group (Junior Category) and 1st place for my weight class (56 kg). The next competition I will be attending is the IPL World Powerlifting Championships in Las Vegas in November. I also was a three-sport athlete my freshman and sophomore year with the Spring sport being Track and Field.

See my transformation picture on the right, the picture on the left I was 15 and only did school sports (bball and track). I did no additional workouts for my body and pretty much ate whatever I wanted. I’ve never did a comparison with the pic on the left because I thought it just looked horrible, but now Idc because it’s the transformation that counts! Picture on the right was taken Feb 2017 after my glute day in underwear that I wore before I started working out to show basically how tight it is on me now. Lots of people come up to me and say that “my progress is slow” or “I just don’t see it working for me” and it’s like…it takes time and proper training! No, the 30 day squat challenges don’t work! No, doing 100 squats a day won’t work either! No, not eating anything will not get you a bigger butt! I’m not gonna go too deep into this topic because April 19th is my actual 2 year workout anniversary that’s coming up which I’ll go into great depth about booty training with. I’ll also be posting another super lit before and after on that day. For now, just wanted to show you guys that your body is capable of more things than you can imagine if you put your mind and heart to it.

IMG_4496
No refunds on digital products unless if you have purchased twice or technical error.