Booty 0818

Posted on August 18, 2021 by dafactoryadmin

Da Factory Training – Booty Building

Warm-up

Metcon

Metcon (No Measure)

Glute activation 2 ROUNDS

Go with bounce squat + lunge with back kick

On the middle squat walk

Back with lateral steps 1 leg

On the middle lateral step other leg

Workout- EMOM 45sec work-15rest, 3ROUNDS

MIN1 Curtsy lunge w/déficit

MIN2 Curtsy lunge w/déficit

MIN3 Lunge w/pulse + high knee

MIN4 Lunge w/pulse + high knee

SET 1 40sec on, no rest, 15sec rest between rounds (3 Rounds)

Sumo DL w/deficit

Sumo squat w/ deficit

Jumping Sumo squat to plate

SET 2 40sec on, no rest, 15sec rest between rounds (3 Rounds)

Squat hold + lateral steps

Straight leg up pulses right leg (1min of work= 20sec up & down + 20sec pulse + 20sec hold

Straight leg up pulses left leg (1min of work= 20sec up & down + 20sec pulse + 20sec hold

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