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Booty Program - MA365 Version
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WEEK 1
Day 1: Lower Body - Squat Dominant -
Day 2: Upper Body
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Day 3: Lower Body - Hinge Dominant
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Day 4: Upper Body
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Day 5: Lower Body - Hybrid
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Day 6: Active Rest Day
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Day 7: Active Rest Day
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WEEK 2Day 1: Lower Body - Squat Dominant
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Day 2: Upper Body
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Day 3: Lower Body - Hinge Dominant
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Day 4: Upper Body
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Day 5: Lower Body - Hybrid
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Day 6: Active Rest Day
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Day 7: Active Rest Day
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WEEK 3Day 1: Lower Body - Squat Dominant
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Day 2: Upper Body
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Day 3: Lower Body - Hinge Dominant
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Day 4: Upper Body
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Day 5: Lower Body - Hybrid
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Day 6: Active Rest Day
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Day 7: Active Rest Day
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WEEK 4Day 1: Lower Body - Squat Dominant
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Day 2: Upper Body
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Day 3: Lower Body - Hinge Dominant
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Day 4: Upper Body
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Day 5: Lower Body - Hybrid
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Day 6: Active Rest Day
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Day 7: Active Rest Day
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Week 5Day 1: Lower Body - Squat Dominant
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Day 2: Upper Body
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Day 3: Lower Body - Hinge Dominant
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Day 4: Upper Body
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Day 5: Lower Body - Hybrid
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Day 6: Active Rest Day
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Day 7: Active Rest Day
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Week 6Day 1: Lower Body - Squat Dominant
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Day 2: Upper Body
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Day 3: Lower Body - Hinge Dominant
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Day 4: Upper Body
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Day 5: Lower Body - Hybrid
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Day 6: Active Rest Day
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Day 7: Active Rest Day
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WEEK 7Day 1: Lower Body - Squat Dominant
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Day 2: Upper Body
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Day 3: Lower Body - Hinge Dominant
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Day 4: Upper Body
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Day 5: Lower Body - Hybrid
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Day 6: Active Rest Day
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Day 7: Active Rest Day
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WEEK 8Day 1: Lower Body - Squat Dominant
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Day 2: Upper Body
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Day 3: Lower Body - Hinge Dominant
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Day 4: Upper Body
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Day 5: Lower Body - Hybrid
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Day 6: Active Rest Day
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Day 7: Active Rest Day
Quizzes
Session 54 of 56
In Progress
Day 5: Lower Body – Hybrid
Repeat moves in superset fashion 4 times before moving on to next circuit.
Circuit 1
| FFE Reverse Lunge to Stabilization | 8 Reps Each |
| Wall Split Position ISO Hold | 30 Sec Each |
| Band Retro Walk | 8 Reps Each |
Circuit 2
| Lateral Lunge to Stabilization | 8 Reps Each |
| Single Leg Camporini | 8 Reps Each |
| Band Single Hinge w/ Hip Abduction | 8 Reps Each |
Circuit 3
| Heidens | 10 Reps Each |
| Side Lying Band Hip Abduction Dynamic / ISO | 10 Reps / 10 Sec |
| Side Plank Rotations | 8 Reps Each |
