Glutes & Legs

Mobility warm up


Bret Contreras Booty-Blasting Protocol
- used wide band
* 20 hip thrusts
* 45 sec rest
* 15 hip thrusts
* 45 sec rest
* 10 hip thrusts w/ 5 sec iso hold at end
* 20 sec rest
* 10 hip thrusts w/ 30 sec iso hold at end

Band pull thru
- green band
20 x 3

Goblet squat
* 15, 12kg
* 12, 14kg
* 8, 16kg

Step up to rear lunge
- 14" step
* 15/15, 2x12lb
* 12/12, 2x15lb
* 8/8, 2x20lb

Walking lunge/RDL couplet
* 30 WL, 10kg
* 15 RDL, 24kg
* 24 WL, 12kg
* 15 RDL, 24kg
* 16 WL, 14kg
* 15 RDL, 24kg

X-Band walks
15/15 x 2