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.
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A1. BANDED
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a2. banded donkey kicks2 rounds, 30 seconds (each side)
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a3. banded seated abduction2 rounds, 30 seconds
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BOOTY WORK
Move quickly between exercises in supersets (A, B etc.) and have no longer than 60 seconds rest between sets.
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a. barbell box squat3 sets , 15 reps
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a. STEP UPS3 sets, 10 reps each leg
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B. BARBELL HIP THRUSTS3 sets, 15 reps
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b. DUMBBELL LUNGES3 sets, 10 reps (each side)
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C. barbell deadlift3 sets , 15 REPS
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C. DOUBLE PULSE JUMP SQUAT3 sets, 10 reps
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