ButtWeek2&4

Set 5 starts week 4. Hand Weights for all exercises. Week2 When doing squats do squat to curtsy lunge. Lunges done with kickbacks. Week4 Weighted 1-4 Sumo Squat to Deadlift. Weighted kickback to hydrant. Single leg hip thrusts with raised heel. (Chair)

Exercises

Set 1: 1 round

Squats

15 reps

Lunges

15 reps

Weights: Light

Dumbbell Deadlift

15 reps

High Glute Kickbacks

15 reps

Weights: Light

Barbell Glute Bridge

15 reps

Rest

10 seconds

Set 2: 1 round

Squats

15 reps

Lunges

15 reps

Weights: Light

Dumbbell Deadlift

15 reps

High Glute Kickbacks

15 reps

Weights: Light

Barbell Glute Bridge

15 reps

Rest

10 seconds

Set 3: 1 round

Squats

15 reps

Lunges

15 reps

Weights: Light

Dumbbell Deadlift

15 reps

High Glute Kickbacks

15 reps

Weights: Light

Barbell Glute Bridge

15 reps

Rest

10 seconds

Set 4: 1 round

Squats

15 reps

Lunges

15 reps

Weights: Light

Dumbbell Deadlift

15 reps

High Glute Kickbacks

15 reps

Weights: Light

Barbell Glute Bridge

15 reps

Rest

10 seconds

Set 5: 1 round

❤️ Moderate (Zone 2)

Squat Side Kicks

15 reps

❤️ Moderate (Zone 2)

Lunge Jump

15 reps

Weights: Light

Weighted Sumo Squats

15 reps

Alternating Fire Hydrants

15 reps

Tip Toe Glute Bridge

15 reps

Rest

15 seconds

Set 6: 1 round

❤️ Moderate (Zone 2)

Squat Side Kicks

15 reps

❤️ Moderate (Zone 2)

Lunge Jump

15 reps

Weights: Light

Weighted Sumo Squats

15 reps

Alternating Fire Hydrants

15 reps

Tip Toe Glute Bridge

15 reps

Rest

15 seconds

Set 7: 1 round

❤️ Moderate (Zone 2)

Squat Side Kicks

15 reps

❤️ Moderate (Zone 2)

Lunge Jump

15 reps

Weights: Light

Weighted Sumo Squats

15 reps

Alternating Fire Hydrants

15 reps

Tip Toe Glute Bridge

15 reps

Rest

15 seconds

Set 8: 1 round

❤️ Moderate (Zone 2)

Squat Side Kicks

15 reps

❤️ Moderate (Zone 2)

Lunge Jump

15 reps

Weights: Light

Weighted Sumo Squats

15 reps

Alternating Fire Hydrants

15 reps

Tip Toe Glute Bridge

15 reps

Rest

15 seconds

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10 mins 22 secs, Moderate

Legs & Butt, Full Body

19 mins 48 secs, Moderate

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