ST R O N G + S E XY P E AC H P L A N FOUR-WEEK GUIDE TO SCULPTING A PERFECT PEACH
Welcome to the STRONG + SEXY FIT PEACH PLAN! The PEACH PLAN is designed to tone, shape, and build strength in your glutes.
The plan has been carefully and uniquely designed to progress anyone at any fitness level in their quest for the perfect peach .
Be sure to adhere precisely to all of the protocols of the plan! Most importantly, be patient . A great peach takes time. Now, let's build that PEACH!
Your progress will rely heavily on the tips provided on the next
page. These tips have been designed to dramatically maximize
your results and overall success of this program. Any lower body
exercise performed during the PEACH PLAN relies heavily on the
advantages of secondary muscles and synergy—muscles working in accordance with one another. The provided tips are guaranteed to increase the overall efficiency and effectiveness of each exercise. Note that not all tips are intended to be used for all exercises. There are different tips for different exercises. Tips are broken down into categories of either “standing exercises” or “all
exercises.” However, the most important tip to be used is simple:
Flex that PEACH!
1. SHIFT YOUR WEIGHT TO THE BACK OF YOUR HEELS Do this by pinching your shoulder blades together and lifting your chest and eyes toward the ceiling throughout range of the entire movement.
2. POINT KNEES OUT L AT E R A L LY ( T O T H E S I D E S ) Point your toes outward at a 45
degree angle while driving your knees out to the sides.
Maintain throughout full range of movement.
3. ELEVATE YOUR TOES (OPTIONAL UNLESS DESIGNATED) Place a stable object (dumbbells/ board/etc.)
under your toes. Maintain heel contact directly on the floor.
4. DO NOT LOCK YOUR KNEES AT THE TOP OF THE EXERCISE.
Note* Tips 1-4 and 7 are for standing exercises. Tips 5 & 6 are for all other movements.
5. LEAD WITH YOUR HEEL Drive the back of your heel up or out flexing throughout the entire movement (typically for kickbacks, on-knee exercises, etc.)
6. SQUEEZE GLUTES TOGETHER
Think Pinch: Creating an optimal contraction in your glutes, as if you were pinching a penny between them.
7. M I N D - M U S C L E CONNECTION Completely concentrate on isolating and flexing throughout the entire
movement. All of your attention is to be on the specific muscle worked. Mentally
imagine flexing your glutes more and more intensely as each repetition is performed.
Be sure not to just perform the movement!
SORENESS + REST
Each week consists of six workouts; one workout per day. You will be sore. The premise of the PEACH PLAN is to place slightly more
emphasis on the glutes than they would typically engage in during a weeks workouts. Soreness IS necessary!
However, you will need to take the time to recover properly.
Recovery is most quickly achieved by means of rest and stretching. Your rest day(s) is/are not to be had until you have performed and completed all of the workouts for that week of the PEACH PLAN.
During your rest day(s) movement such as brisk walking, jogging, biking, etc. along with ballistic and static stretching are highly
recommended. If soreness persists (intense soreness) continue recovering (no longer than 3 days).
1 . V E R Y L I T T L E S O R E N E S S : One day of rest, intentional
movement (jog/ bike) and stretching before resuming the plan and beginning the new week.
2 . S O R E : Two days of rest, intentional movement (jog/ bike) and stretching before resuming the plan and beginning the new week.
3 . V E R Y S O R E : 3 days of rest, intentional movement (jog/
bike) and stretching before resuming the plan and beginning the new week.
WORKOUTS WEEK 1
WEEK 1 INSTRUCTIONS
No equipment required. Week one is specifically delegated towards creating a mind-muscle connection with your glutes so that you can best utilize the exercises used in the weeks to come.
The rules are as follows: FLEX , FLEX , and FLEX some more. This is simple, NOT easy. This should burn.
Each day you are performing the same five exercises. Each day you will add five seconds to the "hold," working your way up to 45 seconds.
You will perform one exercise after the other, for a total of three full rounds. Time to squeeze !
Sample pages from a fitness guide