Booty Pump with Sadie Meyer (she/her)

Workout: 
1A. Leg Curl Machine: 4 sets x 15-20 reps (moderate weight) 
1B. Banded Glute Kickbacks: 4 sets of 20 reps/leg (heavy band) 

2A. Barbell Hip Thrust 

• Sets 1-2: 65% 1RM x 12 reps 
• Sets 3-4: 75% 1RM x 8 reps 
• Sets 5-6: 80% 1RM x 6 reps 
• Sets 7-8: 85% 1RM x 4-6 reps 

2B. Banded Bodyweight Hip Thrust: 8 sets of 20 reps  
Rest 3:00 (This entire superset will take some time, but be patient… it’s worth it for the juicy booty pump pic.) 
 

3A. Barbell RDL: 4 sets x 8-12 (mod/heavy) 
Note: Increase weight every set.
3B. Seated Leg Extension: 4 sets x 12-15 reps (mod/heavy) 
Rest 2:30 

 
4A. Smith Machine Reverse Lunge: 4 sets x 8 reps/leg (heavy) 
4B. Seated Leg Curl: 4 sets x 12-15 reps (mod/heavy) 
Rest 2:30
 
5A. Adduction Machine: 4 sets x 15-20 reps 
5B. Abduction Machine: 4 sets x 15-20 reps 
Rest 1:00 

Shop SKIMS Activewear: https://skims.wsktbf.net/LPNRKO 

Warm-Up Suggestions: 

• Treadmill (low speed) 
• Stair Climber (low speed) 
• Lateral Band Walk 
• Banded Good Morning 
• Superman Lunge 
• Bodyweight Glute Bridge 
• Leg Throws 

• Treadmill (low speed) 
• Stretch/Yoga