8-22-19 Lower Body Volume & Booty Bootcamp

Are you still hanging on with our Booty Bootcamp? Don't give up! our month is almost over.

Training Intention:

This is a third week of our 3 week waive using the SSB or other specialty bar. We are using 5x5's but if your speed slows down, drop reps to 2's and do 12x2. The goal is speed on our squats today.

Warm up

Booty Bootcamp 3 rounds of:

  • 12 hip thursters
  • 10 fire hydrants
  • 10 diagonal leg raises
  • 10 squat jumps

Main work

  • SSB Squats 5x5x80% *use another specialty bar if you don't have a SSB
  • Deficit Deadlifts 6x2x70%

Auxiliary Work

  • SSB goodmornings 4x6
  • DB box step ups 4x6 each side
  • Reverse Hyper 4x8-12

Then:

6 rounds of tabata 20 secs work/ 10 secs work of:

  • lunging wall ball
  • med ball V-up

WORKOUT TIPS:

-If you don't have a SSB (safety squat bar) use a regular barbell and change movement to Box Squats

-Be smart..If the percentages feel "Heavy" for whatever reason, lower it!

-No Revere Hyper Machine? substitute with back extensions if you can

 


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