BOOTY BUILD

Your 6-week introduction to strength training, the barbell, and getting stronger with confidence.

Booty Build is my signature 6-week small-group strength training course designed to help beginners and women returning to strength training build the skills, confidence, and strength to lift heavier,

without feeling like they're going to hurt themselves.

We'll start with the basics and progressively work our way toward the barbell squat, hip thrust, and deadlift, while taking your individual needs, pelvic floor, and injury history into consideration.

And because we're keeping the group small, you won't just be following along in the back of a class.

You'll get personal-training-level attention while learning alongside a small group of women who are figuring it out, too.

IS BOOTY BUILD RIGHT FOR YOU?

Booty Build is for you if:

You're new to strength training and want someone to actually teach you what you're doing.
You've worked out before but have taken a long break and want to rebuild your strength.
You already go to the gym but feel like you're always doing the same exercises with the same light weights.
You want to learn how to use a barbell without feeling intimidated by the squat rack.
You want to improve your lifting technique and understand why you're doing each exercise.
You want to get stronger while taking your pelvic floor and previous/current aches or injuries into consideration.
You like having a plan, clear instructions, and someone there to help you figure out what to do next.
You're ready to move beyond the 10 lb dumbbells you've been using because you're afraid to go heavier.

This is NOT an advanced strength program.

You don't need to be strong before you start. That's what we're here for.

If you're already an experienced lifter looking for an advanced programming challenge, this probably isn't the right fit. But if you want to build a solid foundation and finally feel confident under the barbell, come join us.

WHAT WILL YOU LEARN?

Over six weeks, we'll progressively build your skills and strength so that you can confidently perform:

🏋️‍♀️ Squats
Learn how to squat with good technique, find the variations that work best for your body, and progress toward the barbell squat.

🍑 Hip Thrusts
Learn how to properly set up, brace, and load a hip thrust so you can actually feel your glutes doing the work.

💪 Deadlifts
Learn the difference between squatting and hinging, practice the hip hinge, and work toward confidently picking up a barbell from the floor.

But we're not just teaching you three exercises.

You'll also learn how to:

Brace your core and manage pressure during strength exercises.
Choose an appropriate weight for your current strength level.
Know when it's time to increase the weight and when it's better to stay where you are.
Modify exercises when something doesn't feel right.
Understand the difference between challenging yourself and pushing through pain.
Set up common strength exercises correctly.
Feel more comfortable and confident in the gym.

The goal isn't just to get you through six workouts.

It's to give you skills you can continue using long after Booty Build ends.

WHAT DOES A CLASS LOOK LIKE?

Each session is 45 minutes and will include:

Warm-up → Technique → Strength work → Progression

I'll teach you the movement, coach you through it, help you choose your weight, and give you individual feedback throughout the workout.

You don't have to memorize everything before you show up. That's my job.

You just need to show up ready to learn.

WHY ONLY 6 PEOPLE?

Because I don't want you getting lost in a giant group fitness class.

Booty Build is limited to 6 participants, which allows me to give everyone individual coaching and feedback while still giving you the encouragement and camaraderie of a small group.

Think personal training attention without the personal-training price tag.

WHEN & WHERE?

📍 The Garage Gym — Round Rock

📅 Thursday, September 3rd – Thursday, October 8th

⏰ 7:45–8:30 AM

There are 6 total sessions, and each session is 45 minutes.

HOW MUCH DOES IT COST?

$105 for all 6 Booty Build sessions.

Please note: The $105 Booty Build registration fee does not include your Garage Gym membership or day-pass fee. You must either be a Garage Gym member or purchase the appropriate day pass to attend.

WHAT DO I NEED TO BRING?

Come ready to move!

You'll want:

Comfortable workout clothes
Supportive shoes
Water
A willingness to learn

You do not need to show up already knowing how to squat, deadlift, or use a barbell.

That's literally what you're here to learn.

WHAT IF I MISS A CLASS?

Booty Build is a progressive 6-week program, each session builds on the skills from the previous weeks. If you miss a session, there isn't a makeup class or recording available, however you'll have access to the fitness app I use, with all of our workouts there, so you can practice the workout on your own time.

IS BOOTY BUILD SAFE IF I HAVE AN INJURY OR PELVIC FLOOR CONCERNS?

Booty Build is designed with different bodies and different starting points in mind.

We'll work on technique, appropriate loading, and modifications based on your individual needs. You do not need to be completely pain-free or have a “perfect” body to participate.

**However, Booty Build isn't a substitute for medical care or physical therapy.

If you're currently dealing with significant pain, have recently had surgery, or have been told by a medical professional to avoid exercise or lifting, please contact me before registering so we can determine whether this program is appropriate for you.

WHAT IF I'M NERVOUS?

Good.

Seriously.

You don't have to walk into the gym feeling confident. Confidence is one of the things we're here to build.

You can be nervous about the squat rack.

You can be unsure about how much weight to use.

You can have no idea what “bracing your core” actually means.

You can even be the person who has been lifting the same 10 lb dumbbells for three years because you don't know what to do next.

You belong here.

I'll teach you what to do, explain why we're doing it, and help you figure out how to progress.

MY GUARANTEE

I'm so confident that you'll leave Booty Build with a better understanding of strength training that I'll put my money where my mouth is.

Attend all six sessions. Do the work. And if you don't feel like you learned how to confidently get underneath a barbell, we'll talk.

That's how strongly I believe in what we're doing here.

READY TO GET STRONGER?

Still have questions?

Email Jane at jane@movewellfeelwellpt.com

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