Booty 03/20

Posted on March 20, 2021 by dafactoryadmin

Da Factory Training – Booty Building

Warm-up

TABATA 4 rondas (8min)

1. Squat + lateral kick (1 side)

2. Squat + lateral kick (1side)

3. Squat jacks

4. Squats open and close legs

Metcon

Metcon (No Measure)

EMOM 45sec on 15sec off, 30sec rest between rounds. 4ROUNDS.

1. Reverse lunge pulse + high knee (1-1) (with deficit plates 45lbs) 1 leg

2. Kick back 1 leg

3. Reverse lunge pulse + high knee (1-1) (with deficit plates 45lbs) 1 leg

4. Kick back 1 leg

4ROUNDS-Work 30sec, no rest, only 15sec between rounds (with band) (8:45min)

1. Wide V-ups

2. Open and close legs

3. Hollow hold open and close legs

4. Butterfly Hip thrust (with weight)

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