John 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!!!!