Key Movements for Women to Build an Incredible Body

For the next few days, I’m offering 50% OFF my women’s program, Kino Baddie (details at the end of this email).

I just added a new 4-month workout to the program.

Just like my recent men’s programs, I got rid of the pish posh.

It’s focused on key movements that make the biggest impact.

In this email, I want to highlight four of these key movements from Month One & Three of a NEW 2024 program I created.

  • Bulgarian Split Squats
  • Romanian Deadlifts
  • Goblet Squats
  • Hip Thrusts

There are obviously more exercises than this in the program.

But these are the “Key Movements” that Month One & Three is based around.

Monday is the heavy lower body day.

This is when the workout will include Bulgarian Split Squats and Romanian Deadlifts.

The reason we go heavy on these?

Recent research[1] is showing that exercises that emphasize a stretch under a heavy load are superior for adding size to a muscle.

The Bulgarian Split Squat is toughest right at the point where the glutes are stretched the most.

I’m just demonstrating a warmup here.

Work sets would obviously be a little heavier and slower.

So, when you want to add size to a muscle, you really want to emphasize exercises that provide the most resistance in the stretched position.

Both Bulgarian Split Squats and Romanian Deadlifts are ideal for this.

The hardest point happens when the glutes are in a stretched position.

Hip Thrusts are a bit different.

The hard point happens at the top of the movement.

You can get a good squeeze at the top.

This makes it a perfect exercise to build a mind-to-muscle connection in the glutes.

Hip thrusts are great for getting hard contractions for shaping and firming the glutes.

I like putting Hip Thrusts on a light high-rep day.

Really focus on feeling the glutes.

Plus doing heavy hip thrusts is a pain.

If you want to go heavy with these, half the workout is loading 2-3 plates on the bar.

Who wants to do that?

So go a bit lighter for these.

Just squeeze and feel your glutes contract hard at the top.

Works well.

Another exercise I like for light day is the Goblet Squat.

I like this exercise because it works the entire lower body while improving mobility.

It’s almost therapeutic.

It works the quads, hamstrings, and glutes without overtaxing the body.

It’s a perfect addition to the light lower body day.

This is just part of the Monday and Friday workouts.

We kept it minimal, but there are two more exercises each day.

One additional glute exercise and an ab exercise.

And on Wednesday, we have a minimalist upper-body workout to keep the upper body firm and strong without adding excess size.

I’m calling this workout the “Kino Baddie Minimalist Perfection Workout.”

  • It’s a whole NEW 4-month training phase.
  • 4 focused exercises per workout
  • Monday and Friday are lower body and Wednesday is upper body.

I just added it as part of Kino Baddie.

You can get it for 50% OFF if you order ASAP.

Kino Baddie 50% OFF

This workout is perfect for building a fit, tight body that still has that feminine hourglass shape (think Lara Croft from Tomb Raider.)

I’m 100% convinced that this is flat-out the best workout for getting this desired look.

Most women’s programs have WAY too much fluff.

I eliminated the pish-posh to accelerate your results.

Get Kino Baddie for 50% OFF

Do the Kino Baddie Minimalist Perfection Workout for the next 4 months.

And prepare to be blown away.

Talk Soon,

Greg O’Gallagher