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Booty Cracker

Booty Cracker

LOWER BODY EMPHASIS 

1. Toes elevated KB deadlift

3 x 6-8 (Phase 2: 4 sets)

Rest 2 minutes

Filler: Wall angels + core contraction x 5-6

2A. Wall supported split squats

3 x 6-8 RL (Phase 2: 8-12 reps)

2B. Push-up

3 x 8-10 (Phase 2: add slow lowering)

Rest 30-60 seconds

3A. Lateral step up

2-3 x 6-8 RL (Phase 2: 8-12 reps)

3B. Supine band pull-down with straight leg lifts

2-3 x 4-5 RL (Phase 2: 6-8 reps)

Rest 30-60 seconds

    IF TIME BOOTY BURNER:

    Complete 2-4 rounds, resting as needed.

    • Quadruped hip lifts x 10 RL
    • Single leg wall drops in bridge x 10 RL
    • Foam roller squats x 10
    • Rockback breathing x 5 breaths