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Booty Program - MA365 Version

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  1. WEEK 1

    Day 1: Lower Body - Squat Dominant
  2. Day 2: Upper Body
  3. Day 3: Lower Body - Hinge Dominant
  4. Day 4: Upper Body
  5. Day 5: Lower Body - Hybrid
  6. Day 6: Active Rest Day
  7. Day 7: Active Rest Day
  8. WEEK 2
    Day 1: Lower Body - Squat Dominant
  9. Day 2: Upper Body
  10. Day 3: Lower Body - Hinge Dominant
  11. Day 4: Upper Body
  12. Day 5: Lower Body - Hybrid
  13. Day 6: Active Rest Day
  14. Day 7: Active Rest Day
  15. WEEK 3
    Day 1: Lower Body - Squat Dominant
  16. Day 2: Upper Body
  17. Day 3: Lower Body - Hinge Dominant
  18. Day 4: Upper Body
  19. Day 5: Lower Body - Hybrid
  20. Day 6: Active Rest Day
  21. Day 7: Active Rest Day
  22. WEEK 4
    Day 1: Lower Body - Squat Dominant
  23. Day 2: Upper Body
  24. Day 3: Lower Body - Hinge Dominant
  25. Day 4: Upper Body
  26. Day 5: Lower Body - Hybrid
  27. Day 6: Active Rest Day
  28. Day 7: Active Rest Day
  29. Week 5
    Day 1: Lower Body - Squat Dominant
  30. Day 2: Upper Body
  31. Day 3: Lower Body - Hinge Dominant
  32. Day 4: Upper Body
  33. Day 5: Lower Body - Hybrid
  34. Day 6: Active Rest Day
  35. Day 7: Active Rest Day
  36. Week 6
    Day 1: Lower Body - Squat Dominant
  37. Day 2: Upper Body
  38. Day 3: Lower Body - Hinge Dominant
  39. Day 4: Upper Body
  40. Day 5: Lower Body - Hybrid
  41. Day 6: Active Rest Day
  42. Day 7: Active Rest Day
  43. WEEK 7
    Day 1: Lower Body - Squat Dominant
  44. Day 2: Upper Body
  45. Day 3: Lower Body - Hinge Dominant
  46. Day 4: Upper Body
  47. Day 5: Lower Body - Hybrid
  48. Day 6: Active Rest Day
  49. Day 7: Active Rest Day
  50. WEEK 8
    Day 1: Lower Body - Squat Dominant
  51. Day 2: Upper Body
  52. Day 3: Lower Body - Hinge Dominant
  53. Day 4: Upper Body
  54. Day 5: Lower Body - Hybrid
  55. Day 6: Active Rest Day
  56. Day 7: Active Rest Day

Quizzes

Booty Program – MA365 Version Day 3: Lower Body – Hinge Dominant
Session 3 of 56
In Progress

Day 3: Lower Body – Hinge Dominant

Repeat moves in superset fashion 3 times before moving on to next circuit.

Circuit 1

RDLs Dynamic / ISO8 Reps / 10 Sec
Band Retro Walk8 Reps Each
Wall Leg Lowers8 Reps Each
60 Sec Rest • Repeat 3X Before Moving On To Next Circuit

Circuit 2

Single Leg Hip Bridge w/ Leg Drive10 Reps Each
All Four Band Single Leg Hip Extension10 Reps Each
Sidelying Band Hip Abduction Dynamic / ISO10 Reps / 10 Sec
60 Sec Rest • Repeat 3X Before Moving On To Next Circuit

Circuit 3

Supine Single Leg Hip Bridge12 Reps Each
Single Leg Hip Thrust30 Sec
Wall Alternating Leg Lowers8 Reps Each
60 Sec Rest • Repeat 3X Before Ending Workout

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