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Operation Booty

 

We all have different goals and purposes with our workouts, and one of mine is definitely operation booty! Haha I wanna make my butt bigger, and try to emphasize glutes and hamstrings on my leg day workouts. In my personal opinion the quads are always active anyway, so I don’t feel the need to do exercises that target them specifically. The other day my sister and I had such a good leg day, we combined some of our favorite exercises to create a great session. This was 2 days ago and I’m still incredibly sore. Especially in my hamstrings, lawwwd Jesus!

Operation Booty:
  • Kneeling Squats in smith machine: 4 x 12
  • Cable pull-throughs: 4 x 12
  • Bridges in smith machine: 4 x 12
  • Sumo squats with dumbbell: 4 x 12-16
  • Cable kickbacks: 4 x 12 each leg
  • Side step with elastic band: 4 x 25-30 steps each side
  • Hamstring curl on a bench with dumbbell: 4 x 12
  • Hamstring curl with fitness ball: 4 x 12
  • Back extensions with focus on glutes: 2 x 16-20

We did the exercises in sets of 2, and then back extensions as a painful finale. So we were altering between 2 my sister and I; for example one of us did a set of kneeling squats while the other did the cable pull-throughs, and then we switched back and forth.

Try it and let me know what you think! đŸ˜€

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