Supplementary sessions to help build a booty shelf!
Follow the instructions to build your own session, log your sessions in your notepad.
Booty sessions:
Pick 1 from this list:
Glute Bridge 5 x 6-8
Hip Thrust 5 x 6-8
Good morning 5 x 6-8
Dumbbell Romanian deadlift 5 x 6-8
Kettlebell/Dumbbell Swing 5 x 6-8
Pick 1 exercise from list 1 & 1 exercise from list 2 and perform a super-set:
List 1:
Goblet Squat: 4 x 8-12
Bulgarian Squat: 4 x 8-12
Split Squat: 4 x 8-12
Pause goblet squat: 4 x 8-12 (2 second pause)
Reverse Lunges: 4 x 8 -12 (each side)
List 2:
Glute Bridge 4 x 8-12
Good morning 4 x 8-12
Hip Thrust 4 x 8-12
Dumbbell Romanian deadlift 4 x 8-12
Kettlebell/Dumbbell Swing 4 x 8-12
Single leg Glute Bridge 4 x 8-12
Single leg Hip Thrust 4 x 8-12
Finisher: Pick 1 exercise and perform a superset with glute bridge holds:
Bodyweight squats 4 x 8-12
Walking lunge 4 x 8-12
Goblet squats 4 x 8-12
Glute bridge holds: 4 x 20 reps (5 second hold at the top)
