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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 42 of 56
In Progress
Day 7: Active Rest Day
Use this day to rest, but stay active with low impact movement that you enjoy like a hike, a long walk, a stretching session, dancing, etc. If you are sore from the week, getting blood flow to those muscles can help you recover more quickly.
You can even use this day to try another form of movement that’s new to you! The key is to keep is low impact and stress-free.
Can you do cardio on active rest days? Yes, but keep it light/moderate. If moderate, keep it under 30 minutes. Too much cardio can interfere with the muscle building process and affect your gains!
This is a great time to shop and meal prep for the upcoming week, too. Don’t forget to include something you love and to have fun/play, as this is simply good for the soul!