Booty Blast with Sadie Meyer (she/her)

Workout (Duration: 75-90 minutes)

6 sets of: 
1A. Barbell Hip Thrust: 6-8 reps
2A. Banded Glute Kickback: 20 reps/leg 
Rest 3:00

4 sets of: 
2A. Barbell Reverse Split Squat: 6-8 reps/leg (heavy) 
Note: Keep feet in position of split squat for entirety of exercise. (different than a reverse lunge)
2B. DB RDL: 8 reps (heavy) 
Rest 2:00

4 sets of: 
3A. Leg Press: 8-12 reps (heavy) 
3B. Hip Adduction Machine: 12-15 reps (heavy) 
Rest 2:00

4 sets of: 
4A. Barbell Walking Lunges: 8 reps/leg (heavy) 
4B. Hip Abduction Machine: 12-15 reps (heavy) 
Rest 2:00

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Warm-Up Suggestions: 

• Treadmill (low speed) 
• Leg Throws 
• Lunge and Twist 
• Lateral Band Walk 
• Bootlegged Squat 
• Banded Good Morning
• Hip Circles 

• Treadmill (low speed) 
• Stretch/Yoga