As vampire death-dealer Selene in the Underworld series, Kate Beckinsale kicks so much @ss she might as well buy in bulk. If Costco sold butt, Beckinsale would buy it and kick it. Unlike peers from other vampire franchises, Beckinsale doesn't needlessly opine, pine for lost loves, or shimmer in sunlight. Instead, she dodges bullets, smashes faces, flashes fangs, bites the foolish, and slings death in a skin-tight, all-black leather suit.

As film critic Michelle Alexandria of Eclipse Magazine notes, "She doesn't whine, moan, or sparkle -- she just kicks the butt of anyone who screws her over." That's our kind of girl at Bodybuilding.com.



She looks great doing it, largely due to a strong lower body and a dangerous, feminine physique. Even if you're not an Underworld fan, Beckinsale is a role model for those in the business of building a better booty. Of all the silver-screen queens, she has one of the most powerful posterior chains: sculpted glutes, toned hamstrings and a strong back.

Want your own screen-worthy posterior? Let's hit the gym.

Superior Posterior: Plyometrics

One of the most effective training methods used by movie stars, but often ignored by most, is plyometric jump training. People often cast plyometrics in a bad light, thinking they are specifically for athletes. This is a major misconception. Most muscles in the hamstring and glutes are fast twitch (they respond better to quick, explosive contractions than slow, heavy movements). Don't get me wrong, traditional movements have a place, but they're more effective during a training cycle.

Ignoring the upper back is another common posterior-chain training mistake. A growing body of evidence discusses how fascia, a paper-like substance surrounding muscle tissue, limits or allows muscle growth. The fascia theory connects the hamstrings and glutes to the upper back. Training those areas together stretches the fascia and encourages development. Want a better backside? Then you better train your entire back.

Follow this workout for 4-to-6 weeks to emphasize posterior chain development. You will build a Beckinsale booty, but we can't guarantee that you'll kick immortal ass.

Beckinsale Training Program

Day 1
1
Superset
Box Jump (Multiple Response)
3 sets, 8 reps
Stiff-Legged Dumbbell Deadlift
3 sets, 8 reps
2
Superset
Freehand Jump Squat
4 sets, 8 reps
Split Squat with Dumbbells
4 sets, 12 reps
3
Inverted Row
3 sets, 20 reps
Day 2
1
Trail Running/Walking
1 set, 20 mins
Day 3
1
Superset
Bent Over Two-Dumbbell Row
3 sets, 10 reps
Lateral Bound
3 sets, 8 reps
2
Superset
Dumbbell Rear Lunge
3 sets, 10 reps
Pushups
3 sets, 12 reps
3
Side Bridge
3 sets, 15 reps

Day 4: Rest

Day 5
1
Superset
Dumbbell Lunges
2 sets, 15 reps
Chin-Up
2 sets, 6 reps
2
Superset
Barbell Side Split Squat
4 sets, 10 reps
Reverse Flyes With External Rotation
4 sets, 10 reps
3
Pull Through
4 sets, 8 reps
Day 6
1
Walking, Treadmill
High speed walking on incline
1 set, 20 mins

Day 7: Rest



About the Author

Jimmy Smith, MS, CSCS

Jimmy Smith, MS, CSCS

Jimmy Smith is a certified strength and conditioning specialist (CSCS) and is routinely sought after to provide cutting edge, no-B.S. advice.

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