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Butt Day Format Chaos by Christine Comeau
Weights, sandbag
20" elv
Bosu
Ankle weights
Resistance band
chairs
Glute activating warmup: 30:30
1. Frog pumps
2. Clams
3. Donkey kicks
4. Clams
5. Donkey kicks
6. Touchdowns jacks
Strength EMOM (60:60 x 7) 7 minutes
1. Front lunge
2. Front lunge + SL deadlift
3. Front lunge + SL deadlift + back lunge
4. SL deadlift + back lunge
5. back lunge
Superset #1 (60:10:40:10 x 2- first round left, second round right) 4 minutes
1. Slow-mo weighted lateral step ups
2. Lateral box jump
HIIT ( 50:10 x1)- banded 4 minutes
1. Banded Lateral lunge squat walk + drop and pop to squat (don’t stand up!)
2. Banded in/out squat jacks + touch opposite hand to opposite foot on the “out”
3. Banded star jump + push up jack burpees
4. Banded + weighted bear crawl walks
Strength rep based pyramid
1. 14 Std deadlift
2. 12 Std deadlift + squat
3. 10 Std deadlift + squat + box jump
4. 8 Std deadlift + squat + box jump + sumo deadlift
5. 10 Squat + box jump + sumo deadlift
6. 12 box jump + sumo deadlift
7. 14 Sumo deadlift
Strength (20 reps):
1. Hip thrusts
2. Hip thrusts + 2 pulse at the top
3. SL bridge + hold at the top and lift/lower your leg + extend laterally- left
4. SL bridge + hold at the top and lift/lower your leg + extend laterally- right
Superset #2 (60:10:40:10 x 2) 4 minutes
1. Deficit Sumo deadlift + weighted sumo squat
2. sumo squat jumps
HIIT #2 ( 50:10): 4 min
1. Bosu staggered squat, step off and lateral jump over the bosu, step on and staggered squat
2. Bosu bulg hop to SL push-up and switch
3. Bosu straddle jumps+ 3 pulses
4. Feet on bosu, lateral lunge + leg lift the leg on the floor, bring the foot back to the floor and laterally switch feet
Banded or ankle weight “cooldown” (60:60)
1. Right leg lifts
2. Right leg lift + leg circle front and back
3. Right left lift + leg circle front and back + rainbow
4 lay on stomach for frog glute extension
5. Left left lift + leg circle front and back + rainbow
6. Left leg lift + leg circle front and back
7. Left leg lifts
Butt Day Format Chaos by Christine Comeau health insurance | |
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| How-to & Style | Upload TimePublished on 24 Mar 2017 |
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