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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