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December 11, 17

Booty Workout

 

 

Exercise Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

1A. Back squats
Setsxreps
Load
Rest
3×15 3×15 3×12 3×12 3×10 3×10 3×8 3×8
1B. Band glute bridges
Setsxreps
Load
Rest

3×15

 

3×15 3×20 3×20 3×25 3×25 3×30 3×30
2A. Elevated KB Goblet squats
Setsxreps
Load
Rest
3×20 3×20 3×15 3×15 3×12 3×12 3×10 3×10
2B. Single leg glute bridges
Setsxreps
Load
Rest
3×10 3×10 3×12 3×12 3×15 3×15 3×20 3×20
3A. Single leg deadlift
Setsxreps
Load
Rest
3×20 3×20 3×20 3×20 3×20 3×20 3×20 3×20
3B. Plank leg lifts
Setsxreps
Load
Rest
3×20 3×20 3×20 3×20 3×20 3×20 3×20 3×20
4A. Rainbows
Setsxreps
Load
Rest
3×20 3×20 3×20 3×20 3×20 3×20 3×20 3×20
4B. Band crab walks
Setsxreps
Load
Rest
3×20 steps both sides 3×20 steps both sides 3×20 steps both sides 3×20 steps both sides 3×20 steps both sides 3×20 steps both sides 3×20 steps both sides 3×20 steps both sides

NOTE: These exercisers are supersets. Perform 1A than 1B than rest. 3 sets of those two exercisers than start 2A and 2B and so on.

Rest 60-90 sec between each set, and squeeze those glutes hard at the top of each rep.

TAGS #Booty #Fitness #Workout

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