Oh heyyy guys.
Just thought I would give you another booty workout, because who doesn’t like to have a nice assset 😉
Remember to get a nice dynamic warmup in 1st, including some foam rolling.
- Dynamic stretches: 5 squat to stands, 5 hip flexor/openers each leg, 10 leg swings ( forward/back, side to side), 10 hip circles each direction, 5 bird dogs each side, 10 clamshells each leg
- Foam roll- calves, hamstrings, glutes, IT band, quads, back
Booootiful Booty Workout!
3 Sets: (Cycle through 1a and then 1b, three times before moving onto 2a)
1a. plank with Leg lift: 10-12 reps each leg
1b. Box jumps: 5-8 reps total
3 Sets: (Cycle through 2a, 2b and 2c, three times before moving onto 3a)
2a. Back Squat: 8-10 reps
2b. lateral band walks: 10-15 steps one direction
2c. Neutral grip chin ups: 5 reps
3 Sets: (Cycle through 3a, 3b and 3c, three times before moving onto the optional finisher at the end!)
3a. Barbell Hip Thrusts: 10-12 reps
3b. Side plank: 30 sec each side
3c. Barbell or TRX Inverted Row: 12 reps
2-3 Sets: (optional finisher!)
4a. Heavy Kettlebell Swings: 30 sec
4b. Sprint on Treadmill at incline 30 sec sprint or Sled Push (30 sec push down/back)!
There you have it! Get sweaty, be safe and prepare for a bodacious backside 🙂