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