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Booty Exercises

The document outlines a 3 day per week lower body and core workout split. Monday focuses on goblet squats, Romanian deadlifts, leg presses, and abductor exercises. Wednesday includes pulse squats, leg extensions, jump squats, and calf raises, as well as an ab circuit. Friday consists of Romanian deadlifts, hamstring curls, rope pulls, sumo squats, and overhead lunges, plus another ab circuit. The workout is repeated with variations like single leg deadlifts and walking lunges on the second Monday.

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Anne Huang
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121 views

Booty Exercises

The document outlines a 3 day per week lower body and core workout split. Monday focuses on goblet squats, Romanian deadlifts, leg presses, and abductor exercises. Wednesday includes pulse squats, leg extensions, jump squats, and calf raises, as well as an ab circuit. Friday consists of Romanian deadlifts, hamstring curls, rope pulls, sumo squats, and overhead lunges, plus another ab circuit. The workout is repeated with variations like single leg deadlifts and walking lunges on the second Monday.

Uploaded by

Anne Huang
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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MONDAY

Goblet Squat 4 x 10
Romanian deadlift 4 x 12
Landmine squats 4 x 15
SS
Jump squats 4 x 20
Leg press (high foot placement) 4 x 15
Abductor with (or without) band
4 x 20

WEDNESDAY

Pulse squats 4 x 10
each
Leg extension 4 x 10
Steps Ups
SS
Jump squats 4 x 10 each
Front Cable squat 4 x 10
DB calf raises 4 x 20

AB CIRCUIT 4 x 1 minute each ( 4 exercises for 1 minute = 1 set)


Reverse Plank
Toe Touches
Leg Raises
Heel Taps
FRIDAY

Romanian deadlift 4 x 10
Lying hamstring curl 4 x 15
Rope Pull Through 4 x 20
Sumo squat 4 x 10
Overhead lunges 4 x 12

AB CIRCUIT 4 x 1 minute each ( 4 exercises for 1 minute = 1 set)

Lying leg raises


Flutter kicks
Knee to elbow

MONDAY

Single leg deadlift 4 x 10


Leg Extension 4 x 10
Knee to squat jump 4 x 10
Walking lunges 4 x 10
Hamstring curl 4 x 10

Burn out
100 Walking Lunges
100 Jump Squats
100 Hip Thrust
WEDNESDAY

Barbell hip thrust 4 x 1


Cable pull through 4 x 15
Single leg hip thrust 4 x 10 each
Hyperextension 4 x 20
Heavy walking lunge 4 x 10
Seated calf raise 4 x 20

AB CIRCUIT 4 x 1 minute each ( 4


exercises for 1 minute = 1 set)
Side plank
Russian twist
Knee to elbow
Reverse Plank

FRIDAY

Leg extension 4 x 10
Good morning 4 x 10
Romanian deadlift 4 x 15
Glute bridge 4 x 20
Split Squat 3 x 15 EL

AB CIRCUIT 4 x 1 minute each ( 4 exercises for 1 minute = 1 set)

Side plank
Russian twist
Knee to elbow
Reverse Plank

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