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  • gamefaceent212

Booty & Ab Work!


Warm up

250 m row {2:00}


4 rounds

- :25 lateral band walk {6:00} - :25 good mornings


4 rounds

-:25 inchworms {10:00}

-:25 soldier kicks


4 rounds

- :25 hand to foot exchange on exercise ball {13:00}

- :25 leg curls on ball









4 rounds - :25 single leg glute bridge on the box/bench - :10 rest between sets {17:00}


Strength

4 rounds - :25 hanging leg lift - :35 rest (5:00) {23:00}

6 rounds

- :30 barbell glute bridge

::3 sets working up in weight + 3 heavy work set

(7:00) {32:00}



4 rounds

- :30 exercise ball pike

- :15 rest {36:00}



5 rounds

- :30 Deficit Sumo deadlifts DB or KB - :30 rest (70/55) or (55/35) (6:00) {43:00}


Conditioning

4 Rounds

- 50 m walking lunge

- 250 row (for time)

{48:00}

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