8-26-19 Lower Body

Last week of our Booty Bootcamp!!! Thank you Tiffany for setting our asses on fire! The following is the Booty Bootcamp

3 rounds of:

  • 14 hip thrusters w/3 sec hold OUCH!
  • 12 fire hydrants
  • 12 diagonal leg raises
  • 12 curtsy lunge to squat pulse (1 curtsy to 3 pulses)

Main work

Training intention: Max effort work is intended to grind for 3-4 secs and not meant to reach failure. Find that "sweet" weight.. the one you have to grind to get up but your still able to keep your form intact.  If your new to a movement, don't worry about finding the heaviest you can do today. Just work up to a nice weight that you can build on later.

  • Work up to a heavy 1 rep Box Squat *below parallel
  • 1 AMRAP of 80% of the heaviest weight reached 

Auxiliary work

3 rounds of:

  • 14 DB stiff leg deadlifts
  • 30 banded hamstring curls
  • 8 DB or barbell lateral box step ups (each side)
  • 14 Hip Trusters w/3sec hold


Abs 6 rounds of 20secs work/10secs rest:

  • lying face up side bends
  • sit ups
  • jumping lunges *scale to regular lunges or squats if needed



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