CFM BBL PROGRAM WEEK 4 (FINAL WEEK)

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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 4 – Day 1 

(Strength Day) 

A- Back Rack Lunges 

  • 2 Sets x 10 Reps @75% 
  • 1 Sets x 8 Reps @80% 
  • 1 Sets x 6 Reps @85% 

B- Accessory Work 

3 Sets 

  • 10 Single Leg Double KB Step Ups (35s) 
  • 1 Min Sandbag Bear Hug 

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Week 4- Day 2 (Accessory Day) 

A- Front Squats 

  • 2 Sets x 1 Minute of Max Reps 
  • Should be done at (95/65) 
  • Goal is to hang on to the barbell for the whole minute 
  • Rest 4 minutes between sets 

B- Barbell Hip Thrust + Hold 

  • 3 Sets x 10 Reps + :20s Hold on last rep 
  • Pick a weight that allows you to complete all 10 Reps unbroken 
  • Make sure you SQUEEZE at the top of each rep
  • Once you complete rep # 10, hold the top of the thrust for :20s