Booty training

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!!