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Booty 0623

Posted on by dafactoryadmin

Da Factory Training – Booty Building

Warm-up

2 Rounds

15 Squat opening legs and jump

20 lateral raises each leg

20 plank + back kick (1-1)

Metcon

Metcon (No Measure)

4 Rounds of

40 sec on, no rest, only 10sec between rounds

Pistol or progression (R)

Pistol or progression (L)

Reverse lunge w/pulse + squat w/pulse (R)

Reverse lunge w/pulse + squat w/pulse (L)

BLOCK 2

4 Rounds (45sec on, no rest, only 15sec between rounds)

Tempo Sumo squat (5sec down, 10 sumo squat pulse, 5 sec up)

Butterfly hip thrust

Butterfly hip thrust hold

BLOCK 3

4 Rounds

(40sec on, no rest, only 10sec between rounds)

Deadlift

Hamstring Curl

Good Morning

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