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 1-4 inch platforms to create a deficit, giving you more ROM. More time under tension = more booty growth!
- Activation: 15 thrusts, 15 bridges, 15 kickbacks
- 3x 8 deficit sumo RDL to sumo squat (one of each move is one rep)
- SS 4x 15 frog thrusts + 30 seconds marching hip thrusts (add a band if you feel like you need it!)
- SS: 3x 10 weighted good mornings + 10 (long) banded good mornings
- Finisher: 100 hip thrusts (banded!)
Leggings: Southern Athletica! Code MWFC15 saves subscribers 15%