Booty & Plyos
| Exercise | Set/Reps | Notes |
|---|---|---|
| Glute/Ham Raise | 3 x 12
Superset w/ | Round back, focus on squeeze in the glutes, NOT the lower back |
| Jump Squats | 3 x 30 sec | Make sure to get a full squat, weight in heels at the bottom and spring up off your toes |
| Cable Stiff Leg Deadlifts | 3 x 12
Superset w/ | Keep knees slightly bent, focus on glute and hamstring contraction as you pull up |
| Bench Sprints | 3 x 30 sec | Alt. toe touches on a bench, go as fast as you can SAFLEY |
| Dumbbell Split Squats | 3 x 10 each side
Superset w/ | Push through heel, and focus on glute squeeze |
| Jump Lunges | 3 x 30 sec | Keep chest high, core tight, and make sure to hit a full lunge before jumping up and switching sides |
| Banded Side Steps | 4 x 30 sec (alt sides)
Superset w/ | Keep toes pointed slightly in to focus on side glute |
| Banded Fire Hydrants | 4 x 30 sec (each side) | Keep core tight, only hinge at the hip to burn out glute |
