top of page
Search
  • Writer's pictureStephanie Russell

Sat. 9:30am Booty Class


Warm -Up

Every 3:00 x 5

Complete

-5 DL (if you did Deadlifts Friday you’ll do banded lightweight DL’s)

-20 Jumps Over Bar

-10 Bar Windshield Wipers (abs)

Booty Burn…

21-15-9

-Sgl Leg Banded Hip Thrusts

-Sgl Leg Side Lunge

-Plank Banded Leg Lifts

3 Rounds

-10 Sgl leg v-ups

-10 Knees to elbows

-30 sec front rack squat hold

Strech


21 views0 comments

Recent Posts

See All

Tuesday PVX/PVF: Laura

General flow | partner style warm-up :30 row / :30 spidermans each :30 row / :30 reverse lunge w/ reach :30 row / :30 downward dog Power clean warm up: 3 Cued reps ¼ squat / finish position Focus on s

Monday PVF/PVX: Fran

Set 1: 3 Front Squats @ 70% Set 2: 3 Front Squats @ 75% Set 3: 3 Front Squats @ 80% Set 4: 3 Front Squats @ 80% Set 5: 3 Front Squats @ 80% 3 Second Bottom Pause On All Reps Rest 2 Minutes Between Se

Saturday WOD: Highball

General Warm Up (6 Minutes) (3-9) General Flow :30 each Get out medballs Bike Air squat to ball Bike MB front Squat MB squat Clean Bike MB push Press MB push Press and Toss Bike MB thruster Set 1: 5

bottom of page