The initial phase of each workout is called the Priming Phase which is designed to zap and wake up the glutes and to overcome the extremely common problem of “Sleepy Bum Syndrome”...

You may have heard of how so many women these days are suffering from Sleepy Bum Syndrome - A very common condition of the glute muscles becoming largely dormant, inactive and unable to be engaged properly…

This is predominantly caused from sitting for long periods of time which dramatically decreases blood flow, nutrients and oxygen to the glutes which causes the hip flexors to become stiff...and ultimately prevents the glute muscles from firing properly…

Visually speaking, ‘Sleepy Bum Syndrome’ manifests itself in what’s commonly described as the “Pancake Butt” look.

And unfortunately, typical warm-ups like 10 minutes on the treadmill, jumping jacks or jogging do next to nothing for Sleepy Bum Syndrome nor do they properly target or warm up all 3 individual muscles of the glutes or even the joints that are going to be working...So you can stop wasting time and energy on that stuff as these types of movements do not set us up for success.

During this crucial Phase we effectively PRIME all 3 major muscles of the butt including the Gluteus Medius, Gluteus Minimus, and the Gluteus Maximus using a specific sequence of movements to help trigger a strong mind-muscle connection while ensuring that all 3 glute muscles are fully warmed up and are prepared to fire optimally.

The Priming Phase of each workout is not only vital for overcoming Sleepy Bum Syndrome and to help prevent and even reverse “pancake butt”, but it’s also very important from a safety aspect because these specific movements are designed to nurture our joints and ligaments while optimally warming up all 3 parts of our glutes.

After we’ve completed the Priming phase, our booty muscles are ready to fully fire and work at their maximum capacity using our own body weight as the sole source of resistance...

We then progress to the the next phase of each workout which is where most of our time is spent as it makes up the meat of each workout.

Unfortunately, so many popular exercises and routines just flat out miss the mark completely when it comes to effectively activating all 3 muscles of the glutes properly.

Fully engaging, activating and working all 3 muscles of the butt without bulking the thighs can be tricky yet this is one of the most absolute critical pieces of the booty sculpting puzzle.

During the Activate Phase we implement challenging movements customized to fully activate and ignite each individual glute muscle in a very specific order.

The secret to the effectiveness of the Activation phase comes from having each glute muscle individually engaged and forced to fire in a specific sequence until fully fatigued.

This strategic sequence of movements are utilized to help perfectly challenge, strengthen, tighten, lift and tone all 3 parts of the booty to the max.

And executing these movements in the correct order is what can deliver an unbelievable booty burn feeling that can be unlike anything you’ve ever experienced before…

It’s an unmistakable, and to me a downright addictive feeling, that can only happen when each and every muscle fiber of the booty has been fully engaged and perfectly pushed to the max in just the right order...

When you feel the booty burn like this, you know the P.A.P method is working it’s magic to the fullest!!

Now, the final minutes of each workout are absolutely critical to set the stage perfectly for fat burning while creating the ultimate booty pump and that firmer, fuller, rounded look that can be seen almost instantly.

In this phase we utilize a series of unconventional moves designed to not only deliver a next level tushy tightening booty pump by engorging all 3 glute muscles with blood flow, but to also ignite a massive metabolic boost that can last up to 48 hours after our workout...

I’m of course referring to the ever so powerful afterburn effect…

The short bursts of very specific movement patterns in the Pump Phase are designed to elicit the afterburn effect - which essentially helps our bodies burn much more stubborn fat on auto-pilot for many hours, and even days following one, single workout...

How great is that!?

And visually speaking, I like to think of the pump phase as something like a top notch push up bra for the buns...These moves can be so visually effective that even if it’s not a workout day, I still throw them in right before a date night or day at the beach because of how perky they make my booty look, whether it’s in a pair of skinny jeans, my favourite little black dress, or maybe even less ;).

Honestly, I think you’re going to absolutely love the look and feeling you get after completing this phase, and I think you’ll be amazed when you see and feel the full P.A.P affect on your booty immediately following your very first workout.

It can be quite the experience...