6 week booty & abs workout plan – Week 6

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.
  • Keep the chin tucked in and slowly release back to your starting position.

Wide stance Leg press

3 x 20

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

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.

Cable kickback

3 x 15

  • 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.

Elevated dumbbell 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!

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