Bootylicious
Bootylicious
FULL BODY STRENGTHÂ
1. Heels elevated landmine squat
3-4 x 6-10
P2: Add 2-3 second pause
Rest 2 minutes
Suggested filler: Side plank with foot on wall + reach x 5-6 breaths RL
2A. Foam roller supported rotating split squats
3 x 8-10
P2: Rotating reverse lunges
2B. Dumbbell bench press to bench fly
3 x 6-8 each
P2: Increase reps
Rest 30-60 seconds
3A. Wall iso hinge with alternating rear fly
3 x 6-8 RL
3B. Dumbbell pullover
3 x 10-12
Rest 60 seconds
4. Dumbbell external rotation
2-3 x 12-15
Rest 60 seconds
IF TIME GLUTE BOOST:
Perform 5-10 minutes AMRAP, resting as needed.
- Banded good mornings x 15-20
- Banded wide bridges x 15-20
- Side-lying hip abductions x 15-20 RL