Booty Werk with Sadie Meyer (she/her)

September 12, 2024

Booty-Focused Workout (Duration: 60-90 minutes)

Warm-Up 3 sets of:
0A. Banded Glute Kickback: 20 reps per leg
0B. Leg Curl Machine: 10-15 reps

5 sets of:
1A. Barbell Hip Thrust: 6-12 reps
Note: Increase weight every set with a minimum rep range of 6 per set.
Rest 3:00

4 sets of:
2A. Barbell Reverse Lunge with Deficit: 6-8 reps/leg (heavy)
Note: Stand on plate or small box (no more than 4 inches) and send leg backwards towards ground)
2B. DB RDL: 8 reps (heavy)
Rest 2:00

4 sets of:
3A. Leg Press: 8-12 reps (heavy)
3B. Barbell Good Morning: 8-10 reps (heavy)
Rest 2:00

4 sets of:
4A. Heels Up Goblet Squat: 8 reps (heavy), drop weight by 50% and perform 8 more reps
Rest 2:00

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