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bonus saturday

bonus saturday

week six

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bonus workout

Today, Coach Anika brings you a fan favorite workout: The Booty Burnout!

1) sumo squat

Start with legs shoulder with apart and toes pointed. Keeping your weight in your heels, push back with your hips, just like you’re sitting on a chair. Lift up using your glutes, and squeeze them at the top again. Be sure to keep your shoulders relaxed and back – this will protect your back.

Set: 3
Reps: 15
Rest: 60 seconds

2) hamstring curl with stability ball

First, lay down on your back. Place your legs on top of a bosu ball, and push your hips up into a bridge. Keeping your hips up, pull the ball toward you with your legs. Then push it back and lower your hips back down to the ground.

Set: 3
Reps: 15
Rest: 60 seconds

3) straight leg deadlift

With your feet shoulder width apart, keep your legs slightly bent. As you push your hips back, drop your shoulders and keep your arms close to your legs. Push up and squeeze your glutes at the top. Throughout the movement, keep your shoulders back to prevent injury or strain to you back.

Set: 3
Reps: 15
Rest: 60 seconds

4) dumbbell lunges

Start by taking a big step forward with one leg. Both toes should be facing forward. Drop your hips down; your back and front knee should both be at a 90 degree angle. When coming back up, making sure you squeeze your glutes on the way up – don’t rely on your quads.

Set: 3
Reps: 15
Rest: 60 seconds

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