Booty Blast with Anika Erickson (she/her)

Booty Blast with Anika Erickson (she/her)

Warm-Up

  • Incline walk 5-10 minutes
  • Hip circles 2 sets of 10 each leg 
  • Banded clam shells 2 sets of 10-15 each leg
  • Banded glute bridges 2 sets of 10-15 each leg

Workout

  • Hip thrusts 5 sets x 15-12-10-8-8 (work up to 2 VERY HEAVY sets of 8 reps!!!) 
  • Trap bar RDL’s 4 sets x 8-12 reps 
  • Glute biased step ups 3 sets x 10 reps each leg (really focus on time under tension, use no momentum from the leg that isn't working, simply tap that toe and use the working leg to push back up, PUSH THRU HEEL) 
  • Weighted glute biased hyperextensions + bodyweight glute biased hyperextensions 3 sets x 10 reps of each (perform 10 with a weight, drop the weight and immediately go into bodyweight hypers) 
  • Abductions 3x25 (HEAVY, burn out those buns) 

Cool-Down

  • Cardio of choice
  • Foam roll
  • stretch/yoga 
  • Sauna 
Designed By: Anika Erickson, CPT, CNC, GFI
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