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BRYNLEY'S BOOTY PROGRAM

HIP THRUST (4X10)

31s

Up Next in W6/DAY 6: LEGS + GLUTES

  • LATERAL STEP-UPS (4X10)

    Stand parallel to the bench/box. The leg closest to the bench/box will be the one you are working! Hold dumbbells in your hands, step one foot on the box or bench and press through your heel to step up, slowly step back down and repeat - you can do all on one side or switch back and forth between...

  • SUPERSET 4X (12 RIGHT + LEFT CABLE KI...

    Lean your chest forward, engage your core, and kick your leg backwards with the resistance of the cable. Make sure you are not arching your back, move slow & controlled & drive the weight through your glute on the kick and the return motion

    Weight Recommendations:

    Beginner: 10-20lbs
    
Intermedia...

  • SUMO LEG PRESS (4X12)

    Sit into the machine. Place your feet slightly wider than shoulder width stance and slightly pointed diagonally. Engage your core, slowly drop into a squat, keeping your core engaged & push through your heels. Make sure not to fully lock out your legs.

    Weight Recommendations:

    Beginner: 20-50lbs...