Sculpted Legs and Booty – The Betty Rocker

Tools: weighted objects, elevated floor
Format: carry out every transfer for reps/time, repeat every superset 3 instances.

Superset 1:

Broad Jumps (0:30-0:45)

• Start standing at one finish of the mat with ft hip distance aside, core braced, and chest upright.
• Drop down right into a squat to load your weight into your heels and, participating by the glutes, explosively leap to the opposite facet of the mat.
• Flip round and repeat for allotted time.
• MOD: Make this low influence by taking a protracted stride ahead lunge and squat on the opposite facet of the mat. Flip round and repeat with a lunge on the alternative leg, ending with a squat. Proceed alternating for allotted time.

Sumo Squats (8-12)

• Holding a weighted object in each arms at your shoulders, start standing along with your ft wider than hip distance, permitting your ft to prove naturally.
• Partaking between your shoulder blades to maintain the weights from rounding your shoulders, brace your core and ship your hips again, protecting your chest up tall (don’t bend ahead), weight again in your heels and knees actively monitoring consistent with your toes.
• Drive by your heels and squeeze your glutes as you energy again to standing.
• Repeat on your max reps.
• MOD: Take away the weighted objects and carry out this train with body weight solely.

Superset 2:

Lateral Bounce to Aspect Kick (0:45)

• Stand on the far left facet of the mat, bend your knees, loading your weight in your heels and energy by your ft to blow up to the proper facet of your mat (use your arms to propel you).
• Land calmly with a braced core and evenly distribute your weight alongside every whole foot whereas permitting your hips and knees to bend to soak up power.
• Lean barely to the proper, feeling secure and powerful by the proper leg, and powerfully kick your left leg straight out to the proper facet by first lifting the knee up after which driving by the heel, as should you have been kicking a door shut.
• Plant your proper foot again down right into a hip width stance and leap again laterally to the left, kicking your proper leg.
• Repeat for allotted time.
• MOD: Make this low influence by taking out the leap and the first step foot at a time over to the opposite facet of the mat, and coming right into a physique squat on the opposite facet.. Maintain your core braced and your chest elevated, and drive by the heels to face, ending with a facet kick. Repeat step over, squat, and kick for allotted time.

Bulgarian Break up Squats (8-12 all sides)

• Start standing, a weighted object in every hand and with one foot on an elevated floor behind you, your ft hip width distance and spaced far aside sufficient for a great lunge place.
• Discover your optimum foot positioning by sitting on the sting of your elevated floor in order that the sting is true the place your butt meets your thigh. Lengthen the working leg out straight; wherever your foot lands is the place it is best to place it throughout this break up squat.
• Ideally, your elevated floor shall be no greater than your knee.
• Decrease your self down with management by bending your knees to the depth that’s snug for you (make sure that your entrance knee isn’t buckling in or bowing out).
• As you arise, drive by your entrance heel and are available to standing.
• Repeat on your ax reps and change sides.
• MOD: Carry out this train physique weight solely, putting your hand towards a wall for stability, or performing common ahead lunges in your mat.
• MOD 2: Carry out a static lunge, protecting your ft in a lunge place as you drive up and are available again down on your max reps.

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Superset 3:

Standard Deadlifts (8-12)

• Start standing along with your ft hip distance aside, core braced, shoulders again and down, and weighted objects in hand.
• Push your hips down and again, hinging ahead and bending your knees. Maintain the weights near your shins (at mid-shin) and raise your chest, straightening your again and dropping your hips down.
• Drive by your whole foot as you straighten your legs (think about you’re pushing the earth away from you), protecting your weighted objects shifting in a straight line near your physique.
• Really feel your glutes and hamstrings working by this raise, and don’t lean again on the high.
• MOD: Take away the weighted objects and do that transfer with simply your body weight.

Bounce Squat Pivot (0:30-0:45)

• Start by standing tall along with your ft hip distance aside, core braced, and chest upright.
• Ship your hips again right into a squat, protecting your chest up tall, weight in your heels, and knees monitoring consistent with your toes.
• Powerfully drive by your heels and posterior chain to explosively leap up and concurrently pivot your physique briefly to the left, touchdown softly on the balls of your ft.
• Instantly pivot your physique again to going through ahead, bending your knees to take a seat again right into a squat place.
• Bounce and pivot in the other way.
• Proceed rotating by this sequence for allotted time.
• MOD: Make this a low influence transfer by eradicating the leap and performing common squats. You too can ship your hips again to briefly landing on an elevated floor to information correct squat type.