6 week booty & abs workout plan – Week 2
3 x 12
- Place the bar across your upper back (not neck).
- Keep the elbows pointed down with your feet shoulder width apart.
- Sitting the weight through the heels, push your glutes backwards.
- Keep your shoulders back and chest up.
Barbell hip thrusts (3s pause)
12 x 3
- Barbell rests below the hips against a fixed bench with the middle of your back/ shoulders on the bench.
- Feet hip width apart hinging the hips down and and up pushing through the heels.
- keep the chin tucked in and slowly release back to your starting position.
Cable abduction into courtesy lunge
2 x 12
- Place glute strap/handle around ankle.
- Facing side on to the cable machine slowly adduct your working leg.
- Release the working leg and with the standing leg perform and curtsy lunge.
5 x 3
- Hold the bar hip level with your palms facing down (pronated grip).
- Keep your shoulders back and knees slightly bent (rest of the movement through your hips).
- Lower the bar pushing your glutes out.
- On the way back up drive the hips forward and squeeze the glutes at the top.
GLUTE CABLE KICKBACK
15 x 2
- Place the glute strap/ handle around your ankle/foot.
- Face the weight stack from a distance of about 2 feet holding the frame for support.
- Keep your knees and hips slight bent contract your glutes and slowly kick back the working leg.
- Slowly release back to your starting position.
Bulgarian SPLIT SQUATS
12 x 3
- Place one leg on the bench and the other in front of you.
- Slowly descend towards the ground
Keep your shoulders back and chest up.
- At the bottom of the moment drive through the heels back up.
make a change.
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