Booty

To build a solid booty
A Better connection to those glutes. Fix the Sleepy Butt!
1-3 sets/session (circuit), 15-30 reps/exercise

1: V Push-up

110 reps
- Slow Tempo - Superset with push-ups
210 reps
- Faster Tempo - Superset with push-ups
310 reps
- Fastest Tempo - Superset with push-ups

2: Reverse Lunge with Kick

115 reps each side
Reps should be performed at a tempo based upon ability. Faster for more advanced, slower for novice individuals.
215 reps each side
Reps should be performed at a tempo based upon ability. Faster for more advanced, slower for novice individuals.
315 reps each side
Reps should be performed at a tempo based upon ability. Faster for more advanced, slower for novice individuals.

3: Resistance Band Row

120 reps
Reps should be performed at a slow controlled tempo
220 reps
Reps should be performed at a slow controlled tempo
320 reps
Reps should be performed at a slow controlled tempo

4: High/Low Pull Apart

115 reps each side
Reps should be performed at a slow tempo working on control and stability.
215 reps each side
Reps should be performed at a slow tempo working on control and stability.
315 reps each side
Reps should be performed at a slow tempo working on control and stability.

5: Plank (Opposite Reach)

115 reps each side
Reps should be performed at a slow tempo working on control and stability.
215 reps each side
Reps should be performed at a slow tempo working on control and stability.
315 reps each side
Reps should be performed at a slow tempo working on control and stability.

6: Swimmers

130 reps
Reps should be performed at a quick tempo.
230 reps
Reps should be performed at a quick tempo.
330 reps
Reps should be performed at a quick tempo.

7: SL Glute Bridge

115 reps each side
Reps should be performed at a slow controlled tempo.
215 reps each side
Reps should be performed at a slow controlled tempo.
315 reps each side
Reps should be performed at a slow controlled tempo.

8: Lateral Band Walk

120 steps each direction
Chest up! Keep it low. Focus on form.
220 steps each direction
Chest up! Keep it low. Focus on form.
320 steps each direction
Chest up! Keep it low. Focus on form.