8-19-19 Max effort lower body
We are on week 4 of our booty BOOTCAMP and almost to the finish line. This week the rounds increase to 3 with a few changes to the reps and movements. Be sure to keep modifying as needed to get through them.
Warmup
August Booty BOOTCAMP
3rounds of:
- 12 hip thrusters
- 10 fire hydrants
- 10 diagonal leg raises
- 10 jump squats
MainWork
- Work up to a heavy (around 90%) 1 rep Goodmorning from pins *if your new to this movement keep the weight light and practice the movement
Auxiliary Work
- WIDE stance banded box squats 4x10 *make sure to sit all your weight on the box (don’t just tap with booty) and sit deep on the box with an almost “vertical shin”
- single leg db deadlifts 4x10 each leg
- Banded hamstring curls 4x20
- landmine front squats 4x10
Conditioning
then 6 rounds of tababa 20secs work/10 secs rest
- Lateral skater box jumps or regular box jumps
- Sit ups
- russian twist
*note- conditioning can be done as 2nd workout later in your day
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