At the end of my workout. This is for the booty/hamstrings Repeat this 4 rounds non-stop. 3 exercises combine one after another. When doing these really really focus on stretching that booty and squeeze. 1-Jump squats 8-10x: Sitting as far back as you can does help (be careful with that butt wink depending on your flexibility/structure) When doing squat jumps form is everything - well everything is all about form. Chest up, pull butt back with hips, neutral spine, knees out, focus all weight on heels, and breathe. Dont need to jump so high go as high as you want. 2-Kettle bell Romanian deadlift 8-10X: This is more hip extension and hamstrings. This will all depend on the flexibility of your hips. Notice the only thing moving are my hips. Carefully pull your hips back as you lean forward so your lower back does not start to take over. It may take a few times to get it. You do not need to go all the way down. right above or slightly below the knee is good enough. I like to go all the way down. Light weight kettle bell is used. Squeeze as you reset from standing position. Dont forget to breathe. Really focus on that stretch & squeeze. 1-Stairs Master kick backs- 20X. 10 kick backs on each leg. Set this level to low. I set my level 3 and alternating kick backs for that booty burn. Focus, squeeze, and breathe. Take your time when you are doing these especially for first time. Dont worry about how fast you can do this. Make sure you REALLY REALLY focus on that squeeze and form. Go at your own pace or challenge yourself and try to go faster than normal. These 3 exercise will really burn your booty when you are done. Questions?- feel free to ask. -Silver
Posted on: Fri, 02 Jan 2015 23:05:17 +0000
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