Booty training for you guys!!
Warm up
50 walking lunge
50 squat
50 hip trust
Don't forget to push through your heels and squeeze your butt each time!
Working sets
A1-Back squat
1st set 12-15 reps
2nd set 10-12 reps- HEAVY
3rd set 10 reps -HEAVY
4th set 8 full reps +15 partial reps
B1-Vertical Leg press on smith machine
4set X 20 reps Heavy-push through your heels
C1-Good morning
4set X12 reps Heavy-Squeeze when you come up
D1-Cable kickback
5 sets X 20 each leg
1 min break between set
PLYO
10 reps each-5 round-NO REST!!!
Box jumps
Step ups
Jump squat
Alternate jump lunge
Good luck!!
