KOH FITNESS: BOOTY FOCUS

BOOTY FOCUS

Leg day 1 
A. Barbell back squat – 4 x 6 
B1. Barbell hip thrust – 3 x 12
   Superset with
B2. Dumbbell reverse lunges – 3 x 8 , switch starting leg each set
C. Dumbbell Romanian deadlifts – 3 x 10
D. Hip circle lateral walks – 1 x 10 to the left, 1 x 10 to the right

Leg day 2  - circuit 
A. Deadlift – 5 reps
B Goblet squats – 10 reps
C. Single leg hip thrusts – 15 reps , switch starting leg every set
D. Hip abduction – 20 reps 

Perform 4 rounds on the above in circuit fashion, use minimal to no rest between movements.  Just catch your breath.  We are aiming for a good pump here. 

Leg day 3
A. Low bar smith machine squats – 3 x 10
B. Bulgarian split squats – 3 x 10, each leg
C. Lying leg curls – 4 x 12
D. Glute Ham Raise – 2 x amrap using bodyweight
E. Hip abduction – 3 x 20 

Full upper body day 
A. Wide grip lat pulldowns – 4 x 20/15/10/8
B. Close grip cables rows – 3 x 12
C. Incline dumbbell press – 4 x 8
D. Dumbbell hex press – 3 x 10
E1. Dumbbell side laterals – 3 x 10
   Superset with
E2. Dumbbell bent over laterals – 3 x 15 
F1. Dumbbell curls – 2 x 12 
   Superset with
F2. Rope pushdowns – 2 x 12 reps  

How to potentially program this split:

• Monday – Leg day 1
• Tuesday – Full upper day
• Wednesday – Leg day 2
• Thursday – rest
• Friday – Leg day 2
• Saturday – rest
• Sunday – rest

Let us know if you want the program as a PDF! We'll email it to you, and add you to our list of Kreatures!