So what’s the best booty builder exercise? Bulgarian Split Squats. They are tough as hell especially when you slow those reps down. Hit some squats prior to pre-fatigue your legs.

Note: Remember a longer footprint (space between front foot and back foot) works more glutes. A shorter footprint works more quads.

Workout Technique:

• sets x reps; dumbbells (DB); barbells (BB)
• Tempo (seconds) = (lowering, bottom hold, lifting, top hold); (1.0.1.0)= default
• Build up to work sets

WOD: Ass Clown Buildin’ 2015-09-03

A. BB Shoulder Press: 3 x 8 reps

B. BB Squats: 3 x 8 reps

C. BB Bench Press – wide (tension): 4 x 10 reps (3.0.1.0)

D. DB Bulgarian Split Squats L/R: 4 x 8 reps (3.0.1.0)

E. Cable Kayak Rows L/R: 4 x 10 reps (3.0.1.0)

F. DB Preacher Curls w/ fat grips L/R: 4 x 10 reps + drop set (3.0.1.0)

G. Cable (high) Tricep Extensions superset w/bar (G1. underhand & G2. overhand): 3 x 10 reps (2.0.2.0)

Train