Female Specific Training

These simple workouts will reward you with firmer glutes and you can even do them at home! Pick at least four of these exercises, do them four times a week and soon you will begin to see some positive changes in your butt area.

Published: April 22nd 2020

"Everyone will ask “Did you win?”. “How much money did you win”. Be honest and don’t be afraid to tell them you didn’t win. This is so much more than just a trophy"- Su Farrell, 13 Things To Expect The Week Following A Competition

"I have been spending a lot of time around people who are preparing for a show for the first time ever and I think some people are unsure of the process or what to expect. I wanted to put together a list of a few pointers that might help you in understanding the journey you are embarking on. If you know what to expect, it might make it a little less tough!" - Su Farrell

"Here are three of the biggest fears women I’ve worked with had at the beginning when it comes to lifting weights, and why they shouldn’t be a worry for you" - Becs Cronshaw FST1 iTS BCT

Episode 2: Pauline Nordins views on lazy coaches

Video: Reasons Your Arms Are Not Growing - Arm Growing Tips By Pauline Nordin

"Many women want to avoid lifting weights because they’re generally afraid of them or don’t understand how they are going to benefit from them. Simply: If you don’t lift weights you cannot sculpt your body in to the shape that you want it to be." - Georgia Simmons

"Here is the last instalment of my training and nutrition. 6 weeks out." - Su Farrell

Su Farrell's Figure Competition Preparation: 12 weeks out, including her workout routine and nutrition.

Video Workout: Margret Gnarrs Glute Workout