Скачать или смотреть Ep. 2 Booty Banger Workout

Hey Guys,

This week, @bodybybecks trained me doing the Booty Banger Workout! This workout focuses on the glutes and quads. We started with a warm-up and glute activation to prepare the body. We started the workout with hip thrusts and finished strong on the hip abductor machine. Full workout routine listed below!!!

Booty Banger Workout
Warm-up
1. Foam Roll Quads
2. Foam Roll Adductors
3. Foam Roll Lateral Glute
Stretch
1. Stretch Hip Flexors
2. Stretch Adductors
3. Pigeon Stretch

Glute Activation
1. Power Glute Bridge
2. Fire Hydrant To Donkey Kick
3. Clamshell Hold

Workout
1. BB Hip Thrust 4 x 8-10lb,15lb

1. Single-leg Thrust 3 x 10-5lb
2. Cable Kickbacks 3 x 10-20lb

1. Split Squat 4 x 12-bw, bw, 5lb
2. Reverse Lunge 4 x 10-bw, bw, 5lb

Finisher:
Abduction Machine 2 x AMRAP-
Set 1: 50lb x 13 reps
Set 2: 60lb x 7