Booty After Baby #21
Booty After Baby • 27m
We're bringing in more ROM (range of motion) now! During recovery (or if you're a beginner), it's best to start with smaller ROM's. But as you progress and strengthen, adding in a greater ROM can help with more growth and mobility. It also allows moves to become more challenging! So, more ROM, here we come. For that, you'll need a slight incline (I'm using a plate). Something that's no more than 5 inches tall. It can be a book, the first step on your staircase, etc.
- Activation: 5 x 5 bridge + 5 abduction
- SS 1: 3x 10 decline reverse lunge + 12 single leg hip thrusts (complete both moves on R leg, then both on L leg)
- Burnout set: 5 x 5 bridge + 5 abduction
- SS 2: 3x 10 Bulgarian split squats + 10 2-second hold elevated glute raises (compete both moves on R leg, then both on L leg)
- Burnout set: 5 x 5 bridge + 5 abduction
- SS 3: 3x 30 frog pumps + 10 reverse frog hypers (I’m trying this out on my “bench” today!)
- Finisher: same burnout as above
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Booty After Baby #22
Still working with a deficit, so make sure you've got your 1-4 inch platform! Lots of high reps today and lots of booty work.
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Booty After Baby #23
Alright, mama. Before we get started...make sure you've got everything you need! You'll need the typical incline (for thrusts), short band, heavy weight, and light weights. You'll also need your long band. Adding in this time: ANOTHER platform to do deficit work on. So make sure you've got TWO 1-...
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Booty After Baby #24
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