The Booty Workout
- Mini Band Crab Walks(Backwards for 5 steps then walk front wards for 5 steps - repeat for for 30 seconds!
*Note : Girl in video has band above knees, I suggest putting the band right ABOVE the knees and staying in a low squat the entire 30 seconds * Superset with Barbell Hip Thrust Heavy as possible for only 10 reps! (KEEP BAND ON) 4 sets
2. Single leg hip thrusts with mini band or plate on lap 15 reps each cheek! (Hold for 2 seconds at the top of each rep )
super set with 20 jump squats - 4 sets
2. Lying Hamstring Curls - Come up slowly - hold for 3 second count and lower on a 4 second count - repeat for 20 reps super set with Barbell Stiff Leg Deadlift Heavy for only 10 reps! - 5 sets
3. Smith Machine or Barbell Step Ups 12 reps each leg super set with 30 seconds alternating lunge jumps - 4 sets
4. Cable Kick Backs on cables, Machine or Mini Band 4 x 20 each cheek!
5. Banded Frog Kicks - 3 x 20 - Hold for 2 secs at the top of the rep and sqeuuuuze those glutes!!