BOOTY BLAST

1. 3 ROUNDS OF
2. band frog bridges
3. band clamshell hip raise

Circuit 2 60/20sec per ex Round 1 then add

15sec
1. Bulgarian spit Squats- Constant Tension + Pulse
2. BANDED Hip Thrust + Abduction
3. Romanian Deadlifts

Circuit 1 45/15 sec per ex x2

1. Single Leg Hip Thrusts
2. Sumo Deadlift
3. Constant Tension Squat
4. Banded Seated Abductions

FINISH 60:15
4. Banded Quadruped Donkey kicks 30sec
5. Banded Quadruped Donkey kicks Pulse 15sec
CIRCUIT 2 STRENGTH AND POWER – CHANGLE
CIRCUIT 2 ROUNDS - 2MIN/STATION
1. Paralette On arm Plank DB Row x6-8 per arm
2. Band Resisted Squats + Walk Back and Forth
3. Landmine Tall Kneeling One Arm Press *4 Combo
Goblet Press Out to the sides x4
4. Pike Leg Lift over DB combo AB wheel Rollouts
5. One Ring Pullups
6. Barbell Single RDL with Band
7. Offset Pushups With Rotations (Or ¨Pushup Toe
Taps)

FINISHER KB / Core (30:10x10) X 3ROUNDS

KB Swings / Core Exercises