Booty 0915

Posted on September 15, 2021 by dafactoryadmin

Da Factory Training – Booty Building

Warm-up

Glute activation 30sec on, no rest, only 15sec btw rounds)

Bounce squat lateral raises (r)

Bounce squat lateral raises (l)

Hip thrust

Metcon

Metcon (No Measure)

4ROUNDS EACH SET- 40sec on 10rest, 20sec rest btw rounds

SET 1

Sumo squat with calf raises (1-1-2) and up

Sumo DL + bounce sumo squat

SET 2

Bounce squat jump side to side w/deficit (plate)

Hip thrust and opening legs (feet on plate)

SET 3

DL toes elevated

DB hamstrings curl

Finisher 30sec on -no rest- only 10btw rounds (3 rounds)

Donkey kick position (without knees) kick back (R)

Donkey kick position (without knees) kick back (L)

Donkey kick position (without knees) opening legs

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