6 week booty & abs workout plan – Week 1
workout 1
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 curtsy lunge
15 x 3
- 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.

Barbell RDLs
6 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.

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.

Squats
8 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.

Work
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