CFM BBL PROGRAM WEEK 3

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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 3 – Day 1

(Strength Day)

A- Back Rack Lunges 

  • 2 Sets x 10 Reps @70%
  • 1 Set x 8 Reps @75% 
  • 1 Set x 6 Reps @80% 

B- Accessory Work 

3 Sets 

  • 10 KB Cossack Squats (5 per side) 
  • 5 Sandbag Romanian DL’s 

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Week 3- Day 2 (Accessory Day)

A- Touch N’ Go Deadlifts 

  • 4 Sets x 10 Reps 
  • Keep the weight on the lighter side here
  • Focus should be on SQUEEZING your glutes at the top of each rep 
  • Make sure the weight allows you to keep all 10 reps unbroken 

B- KB Pistol Squats 

  • 3 Sets x 5 Reps per side 
  • Start with a light KB and focus on good positions in the pistol
  • If you can’t do pistols then scale them to a bench or low box