6 week booty & abs workout plan – Week 2

workout 5

Sumo squats

5 x 2

  • Start with your feet in a wide stance, toes pointed out as far as is comfortable.
  • Keeping your back and spine in a neutral position, and torso upright, tighten your core.
  • Bend the knees outwards so they remain over your ankles and perform the squat.

BARBELL HIP THRUSTS

15 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.

Elevated back lunge into courtesy lunge

20 x 2

  • Step onto your raised platform with both feet. This will be your starting position.
  • Begin by stepping backwards with one leg. Descend by flexing your hips and knees until your knee touches the floor.
  • Pause, and extend through the hips and knees to rise up, returning all the way to the starting position before alternating.
  • Then cross one leg back and behind the other and come down into a curtsy lunge. The front foot stays flat on the elevated surface and the back foot has the heel raised off the floor.
  • Bring your weight into your front leg and focus on stepping the back leg to the side as opposed to the back.
  • Then return to your starting position.

Barbell RDLs

10 x 2

  • 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.

Leg press

10 x 3

  • Seated place your feet on the platform in front.
  • Push through your heels but don’t lock out your knees.

Banded frog pumps

AMRAP x 2

  • Place your elbows firmly on the ground either side of your torso to stabilise your body.
  • Press the hips up into the air by squeezing the glutes strongly.
  • Squeeze tightly at the top and then lower back down.

 

Well done for completing week 2!

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