Rosana Hernandez
Booty Builder
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This program is designed to help you activate, strengthen and build your glutes through the use of activation exercises, compound movements, and isolation exercises.
In 6 weeks this program will help you build and sculpt the booty of your dreams! Each week gets a little more challenging, so make sure you follow the rest days. Anyone can do this program. If you are more advanced, simply increase the weight while focusing on controlled movements.
Build muscle, Toning, Lean muscle, Strength
6 weeks program
Build muscle, Toning, Lean muscle, Strength
6 weeks program
Love this app!!! Every workout is challenging and I've had amazing results
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, straightforward, focused workouts that are enjoyable and effective
Jess
App Features
Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Stream Anywhere
Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
Reminders
Set workout reminders to stay on track!
About Rosana Hernandez
Online personal trainer
Hi, I’m Rosana Hernandez! I am a 25 year old personal trainer living in Manhattan, New York. Fitness and wellness has played such a major role in my life that I’ve decided to dedicate my career to helping others live a healthier, happier lifestyle.
I have a Bachelors degree in exercise science from Rutgers University, as well as a personal training certification from NASM. I am also in the process of receiving a corrective exercise certification from NASM.
I have been personal training at Equinox in Manhattan for over a year now and have seen amazing results in all of my clients. While I find in-person training to be so fulfilling, I am so excited to now be able to help far more people via online training.
My specialties include weight loss, hypertrophy (muscle growth), circuit training, strength training, and corrective exercise (injury prevention, fixing muscular imbalances, improving posture). Whatever you need, I have a custom program that will achieve your goals!
I plan on posting all sorts of workouts, how-to videos, programs, challenges, and nutritional guidance. Don’t hesitate to reach out to me if there is something specific you’d like to see!
Frequently asked questions
What are the goals of the program?
-Increase lean muscle mass in all of the Glute muscles
-Increase your metabolism by building muscle
-Build core strength
-Improve posture
-Improve mental clarity and focus
How to get the best outcome of the program?
- Get proper sleep (8-9 hours a night)
- Dedicated nutrition regimen that consists only of wholesome natural ingredients
- Eat a minimum of 0.8 g of protein per pound of body weight
- Drink the daily recommendation of water
- Make sure to allow muscles time to recover
- Make sure you foam roll before every workout and stretch after every workout
How to schedule the program into a week?
-You will have to perform resistance training 3 times per week
-You must also include 3 days of active rest (days where you focus on mobility, practice movements, take fitness classes, etc.) You can also perform upper body exercises on days in between workouts. Try to make sure you space out the 3 workouts throughout the week.
- We are following an undulating periodization model throughput the week so that your body is responding to a variety of changes rather than adapting to just one. Because of this, it is crucial to have a heavy, moderate, and light day.
- 1 full rest day
What do I need to participate in this program?
- You need a gym that has standard workout equipment
- A positive attitude and dedication to the program
Who are these workouts for (skill-level)?
-The workouts are designed for all levels. You can adjust weight and intensity according to your fitness starting point.
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