WOD: Big Big Booty

INFO:

SETS X REPS
Dumbbells (DB); barbells (BB)
Tempo (s) = (lower, bottom, lift, top); (1.0.1.0)= default
(<) = Pyramid Up; (>) = Pyramid Down/ Drop Set

PROGRAM:

A. BARBELL (BB) SQUATS (heavy): 6 X 5 REPS (40-85%) (1.0.1.0)(<)

B. DEFICIT BB STIFF LEGGED DEADLIFTS: 4 X 8 REPS + DROP SET (4.0.1.0)
stand on stepper or raised surface

C. BB HIP THRUSTS: 4 X 8 REPS (70%) (3.0.1.0)
support shoulders on stepper (3 risers)

D KNEELING SQUAT GLUTE TENSION: 4 X 8 REPS (70%) (3.2.1.0)
perform in power rack & bands around waist

E1. BULGARIAN SPLIT SQUATS W/ DB (L/R): 4 X 8 REPS (60%) (4,0,1,0)
use dumbbells (db) or kettle bells

E2 LAYING HAMSTRING CURLS: 4 X 8 REPS (60%) (4,0,1,0)
keep butt elevated