Bootylicious

Bootylicious

FULL BODY STRENGTH 

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