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Booty 01/13

Posted on by dafactoryadmin

Da Factory Training – Booty Building

Warm-up

200m Run

Legs and Glutes activation

Metcon

Metcon (No Measure)

3 Rounds of:

40sec ON / 5 sec OFF

(Using a Band, and rest 40 sec between Rounds)

1. Bounce Squat + Lateral Step

2. Bounce Squat + Lateral Step

3. Squat Hold + Reverse Step

4. Jumping Lunges

3 Rounds of

10 Curtsy Lunge + Lunge + Closed Squat (Right)

10 Curtsy Lunge + Lunge + Closed Squat (Left)

15 DB Deadlift

4 Rounds of:

40sec Each movement

(Rest 40sec between rounds, no rest in between movement)

1. Hip Thrust

2. Short Hips Thrust

3. Hold at the top

4 Rounds of:

40sec Each movement

(Rest 40sec between rounds, no rest in between movement)

1. Sumo Squat + 2 Bounce Sumo Squat

2. Sumo Squat Hold

3. Sumo Deadlift

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