Saturday 9:30am Booty Class

Strength

Every 3:00 x 3

8 Bulgarian Deadlifts (8 each leg) 85/55lbs

20 Banded Lying down frog pumps (keep hips up)

*Bulgarian deadlifts are meant to be very slow & controlled! Activate your glute & hamstrings so that they are working for ALL 8 reps with No rest!

Workout…

For Time & Quality

50-40-30-20-10

-Lateral KB RDL’s 55/35lb

-Russian KB Swings

:30 sec hollow hold then quickly roll over w/no rest into a :30 sec Superman hold (squeeze glutes)

Banded Glute work..

3 Sets

20 standing lateral leg lifts

20 standing back diagonal leg lifts

20 Hamstring Curls

*Do all 60 reps on right leg before switching to the leftleg

*Band goes around Ankles on for first 2 movements, then put part of the band under the foot not working to hold it down for hamstring curls!

Stretch!