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Killer Legs and Booty by Katelynn B
20" elv
Bosu
Stools
Weights
Ankle weights
Resistance band
Warm up: 30:30
1. Down dog cobra
2. Lunge and reach
3. Lateral Lunge and reach
4. Rev Lunge and knee pull
5. Jumping jacks
6. Skaters
SET 1: Bulgarian Set reps: 2x (switch legs for second round)
1. 8 Bosu Bulgarian lunge hop to forward lunge hop, back to bulgarian lunge hop
2. 15 Deficit Bulgarian lunge pulse
3. 10 Deficit Bulgarian lunge hop to bosu or small sturdy stool with front leg on plyo box
4. Weighted- Bulgarian Deadlift (8 per leg)
SET 2: Step up set (x2) 50:10 1-3 and reps
1. Lateral rocket step up, lunge back 2 switch lunges
2. Curtsy lunge+ rocket step up
3. Step up pulse tap foot to floor (keep foot on box in step up position the whole time
4. Backload Step up glute kick back (10 per leg)
SET 3: Pistol Set (x2) 50:10 1-3 and reps
1 Ninja Pistol squat
2 lat Box jump to Pistol
3 Pendulum + 3 pulses and pistol in the center
4 Bosu Pistol burpee (altnating for 8)
SET 4: Lunge Set: 2X 50:10 1-3 and reps
1. pendulums hops
2. 2 Lateral Lunge hops to switch lunge kick
3. Side to side sumo pulse holding weight like a goblet (stay in sumo squat stance the whole time
4. Forward Lunge to DL to rev Lunge 8/leg
SET 5: Squat Set 2X 50:10 1-3 and reps
1. Backload butt to bosu squats
2. In and out squat jumps+ pulse on Bosu
3. Ski squat 3 pulses to jump for height
4. Backload SL box Squat (6/leg)
SET 6: Hip Thrust Set (x2)
30:10 x 2
1. Banded Hip thrust Pulse in and out (Stay at top and squeeze in and out with band)
2. Banded hip thrust static hold
3. single leg hip thrust
4. 20 Heavy weight Banded hip thrust (then after last rep stay up and hold for count of 10 seconds)
set 7 Deadlift Circuit 5 reps x2
1. Dead lift to squat to box jump
2. Deficit Romanian Deadlift
3. Toes in dead lift
4. Deficit Sumo Dl
5. Single leg deadlift (5 per leg)
Set 8 Band Section 2 x through
¥ 20 Seated hip abduction
¥ 20 Lat squat walks
¥ 15/leg Donkey kicks
¥ 20 Frog pulses banded
¥ 15 Banded 3/4sumo pulse holding dumbbell
100 rep burnout
30 Frog pumps with weight
25 rainbows each leg
20 banded star jumps
Killer Legs and Booty by Katelynn B watershed | |
| 101 Likes | 101 Dislikes |
| 5,242 views views | 11K followers |
| How-to & Style | Upload TimePublished on 15 Mar 2017 |
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