6 week booty & abs workout plan – Week 4
workout 5
Squats
12 x 3
- 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
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.
- keep the chin tucked in and slowly release back to your starting position.

Banded seated abduction
AMRAP x 2
- Sit on a flat bench with your back straight and your feet on the floor. It should be sitting like you are sitting in a straight back chair. Your hands should be holding on to the side of the bench near your hips.
- Put a booty/ loop band (if possible) around both legs just above the knees
- In one motion, push your knees away from each other and then push back to touching each other.

ELEVATED FROG PUMPS
30 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.

Barbell RDLs
8 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.

BOOTY BAND FIRE HYDRANTS
AMRAP x 2
- Place your shoulders above your hands and your hips above your knees.
- Tighten your core and look down.
- Lift your left leg away from your body at 45 degrees.
- On the way back up drive the hips forward and squeeze the glutes at the top.

Well done for completing week 4!
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