CFM BBL PROGRAM WEEK 2

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Our primary goal for this 4 week cycle is to build single leg strength. This will help fix any imbalances that you may have going on. Our secondary goal, and the one you came here for, is to BUILD THAT BOOTY! Let’s get to work!

Week 2- Day 1 

(Strength Day)

A- Back Rack Lunges 

  • 2 Sets x 10 @60% 
  • 1 Set x 8 @65%
  • 1 Set x 6 @70% 

B- Accessory Work 

4 Sets 

  • 10 Single Leg Reverse Hyper Swings (per side) 
  • :30s GHD Back Extension Hold 
  • -rest as needed 

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Week 2- Day 2 (Accessory Day) 

A- Staggered Stance KB DL’s 

  • 4 Sets x 5 Reps per side 
  • Staggered foot position, switch lead foot after 5 reps 
  • Increase the weight per set and make them challenging
  • Use the link below for a description and demo of the movement
  • https://www.youtube.com/watch?v=IpXl63ds9NU

B- DB Walking Lunges 

  • 4 Sets x 1 Minute 
  • 1 Minute of straight walking lunges 
  • 2 DB’s (1 in each hand) 
  • FEEL THE BURN!!!