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By Hany Rambod The Pro Creator® screen-shot-2016-11-09-at-1-21-58-pm While the mainstream world is embracing the concept of “Strong is the new skinny,” we all know that when you’re trying to lean out, your butt can go flat. The reason being is that women are predisposed to having higher fat levels in certain areas and the rear-end is one of them. As your body-fat goes down there’s a chance you’ll trade that nice round booty to potentially suffering from “FBS” flat booty syndrome.   For this reason, building up the glutes is critical to maintaining a balanced physique. A training and stack regimen like this will help ensure you don’t get a flat hatchback booty and build some junk in the truck to keep that apple bottom look even when you have abs. Hopefully your goal isn’t taking twerking selfie videos for Instagram while having hashtag diarrhea that screams “look at me.” This workout and stack regimen is designed for serious women only who want to maintain a round and full glute complex.   After years of working with the highest level figure and bikini competitors, The Pro Creator® Hany Rambod has devised an FST-7 training and supplement routine to help fast track glute stimulation and growth. Blasting legs is easy, but rounding out the booty takes focus. Admit it, you like turning heads and when you turn around you’d rather hear “WOW” as opposed “meh.” Who wouldn’t? EVOGEN - LAUREN FINLEY HIP BRIDGE 1 BW   The Warm-up • 10 min Stepmill at a slow pace with rear leg doing kick back motion. The goal is to activate all your leg muscles and get the nerves firing, but to really start forcing blood volume into the glutes. FST-7 Booty Blasting >> 4 sets x 10-12 reps full range wide stance weighted dumbbell jump squats (ATG) with 3 sec bottom hold >> 4 sets low pulley cable glute kickbacks 10-12 reps each leg >> 4 sets x 8-10 reps smith SL Bulgarian split squats push with heel -----3 sec contraction hold (glute focus) >> 4 sets x 8-10 reps weighted barbell hip bridges off a bench with 3 sec contraction hold >> 7 sets x 8-10 reps thigh abductor machine (lean forward with glute focus)*# -----#Alternate above with butt blaster machine every other workout -----*30 sec seated butterfly stretches in between sets while sipping on Cell K.E.M. + GlycoJect >> After training perform static stretching for 15-20 minutes. jazmin-pineda-alt FEEDING THE MACHINE Now remember, the gluteal complex is one of the most massive muscle complexes in the body. It actually consists of three different muscles known as the gluteus maximus, gluteus medius, and the gluteus minimus. In order to get them to grow you need a workout routine like above to stimulate their growth and a diet with supplement regimen to facilitate their recovery. Here’s the stack Hany created that is used by some of the best butt’s you’ll find in the first callout.*  

Related Article: Team Evogen Home Based Glute Workout with Shaunna Marie


Longazel, Brad . “A Case for Wide Squats.” Elite FTS. (accessed October 8, 2014).

Aragon, Alan Albert, and Brad Jon Schoenfeld. “Nutrient timing revisited: is there a post-exercise anabolic window?.” Journal of the International Society of Sports Nutrition 10, no. 1 (2013): 5.

Helm, Eric , and Alan Aragon. “Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation.” Journal of the International Society of Sports 11, no. 20 (2014): online.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. † When combined with a proper exercise and nutrition program. Please consult with your physician before using this or any other dietary supplement product.

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