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  • Writer's pictureJohn Fadel

Booty Class 9:30am

Warm-Up For Heavy Back Squats

2 Rounds

1:00 Bike

:30 sec straddle stretch hold

1:00 Row

:30 wall sit hold

-:20 sec bottom squat hold

-10 Air squats

-Calf Streches at Rig

-Hip swings 10 each leg

-10-20 empty bb back squats

4-8min

Start Building up to your Heavy Back squat Weight ….80% of 1RM


Then


Emom x 10

-2 Heavy Back Squats (same weight on every set)

Workout ..

0:00-:10:00 min

1500 calorie Row

(Example: If you finish in 7 min you get to rest the remainder of the 10 min do not move on until 10 min is up)

10:00-15:00

-50 cal Bike

15:00-25:00


4 Rounds

-10 RDL Pause DL w/DB’s 20/25lb

-10 V-Ups Quality

-10 Side Stepping box overs 20” no weights focus on moving laterally for glutes & outer thighs keeps abs tight!

-10 Alt V-Ups


****RDL Pauses-2 count down then hold 2 counts in the bottom, then 2 counts below the knee then stand… that’s 1 rep) focus on glute engagement NOT how low you go & a flat back!!!!


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