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BOOTY workout

Time to hit the glutes!

ACTIVATION CIRCUIT 
We're focusing on the glutes today!  Start with an activation circuit where you will complete 30 seconds of each exercise with a 10 second transition time to move between exercises. Begin with a set of A1, then move to a set of A2, then A3.  After you've completed one set, do one more set of each before moving to the full workout.

A1. BANDED
CLAMSHELLS

2 rounds , 30 seconds (each side) 

a2. banded donkey kicks

2 rounds, 30 seconds (each side) 

a3. banded seated abduction

2 rounds, 30 seconds 

BOOTY WORK
Move quickly between exercises in supersets (A, B etc.) and have no longer than 60 seconds rest between sets. 

a. barbell box squat

3 sets , 15 reps

a. STEP UPS

3 sets, 10 reps each leg 

B. BARBELL HIP THRUSTS

3 sets, 15 reps

b. DUMBBELL LUNGES

3 sets, 10 reps (each side) 

​C. barbell deadlift

3 sets , 15 REPS

C. DOUBLE PULSE JUMP SQUAT

3 sets, 10 reps
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  • WELCOME
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