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Glorious Backside by Daniela
“This workout focuses on booty and hamstrings with a lot of deadlifts and bridges. Hope you enjoy it!”
Ball
Sandbag
16" elv
Ankle weights
Resistance bands
Dumbbells
Chairs, stools, 2 elevations
Warmup: 30:30 banded
1. Squats
2. Fire hydrants
3. Donkeys
4. Fire hydrants
5. Donkeys
6. Jumping jacks
Part 1: Square Root (Thank you Kristin!!!)
1 Single Leg Hip Thrust 36 (18/leg) reps - 6x
2 Elevated Frog Glute Extension (ankle weights or weight between feet) 25 reps - 5x
3 deficit Deadlifts 16 reps - 4x
4 banded Butterfly Bridge on floor 9 reps - 3x
5 deficit Sumo Deadlift 5 pulses 4 reps - 2x
Part 2: Even Pyramid 12-2 reps
1 Hip Thrust (back elevated)
2 Deadlift - toes in
3 Elv and banded bridge + butterfly
4 Deficet sumo DL
Part 3: No Rest Tabata
2 moves, back to back, each for 4 rounds.
Pair 1: 20:10 8x
1st 4 rounds: Hip Thrust / 10 sec holds
2nd 4 rounds: SL DL Left Leg / 10 sec L Rocket lunge
Pair 2: 20:10 8x no rest Tabata
1st 4 rounds: Left SL Bridge Hold + Right leg lifts (switch legs after 2 rounds) / Left SL Bridge Pulse
2nd four rounds: SL DL Right Leg / 10 sec R Rocket lunge
Burnout: I will wear ankle weights and do 25 reps 2x through
50 Donkey kicks/leg
50 Rainbows/leg
50 Ball or slider Hamstring Curls
50 Side Leg Circles (25 fwd / 25 back)
50 Side Leg Circles
50 Donkey Pulse Left
50 Donkey Pulse Right
“I hope it burned!” xoxo :)
High Volume Booty Workout: Glorious Backside by Daniela watershed | |
| 195 Likes | 195 Dislikes |
| 8,822 views views | 11K followers |
| How-to & Style | Upload TimePublished on 19 Mar 2017 |
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