Back & Butt Supersets

I had a great Back and Butt workout. I decided to Superset Bent Over Row and One Arm Row with Butt Blaster so I could utilize the butt blaster machine a bit more. Finished off with some overhandgrip pull up and some kettlebell stuff.

Superset 1
A) BB bent over Rows
B) Butt Blaster

Set 1
A) 15x 45lbs - moderate could get to 15
B) 20 x20lbs - right felt burn & struggled

Set 2
A) 15x 50lbs BB - moderate, still can get to 15 reps
B) 20 x 20lbs - right felt burn last 5 reps

Set 3
A) 12 x 55lbs BB - struggled last 3 reps
B) 15 x 20lbs - right leg had hardtime pushing from glutes- felt burn on knee

Superset 2
A) DB One Arm Row
B) Butt blaster

Set 1
A) 15 x 25lbs @each right side struggled last 2
B) 20 x 20 lbs @each - right had hardtime but better focus on pushing thru glutes

Set 2
A) 12 x 25lbs @each - right side fatigue by 12th- left felt stronger
B) 20 x 20lbs @each - right need focus on glute

Set 3
A) 15 x 25lbs @each - right struggled a lot last 3 reps - left struggled a little last 2
B) 20 x 20lbs @each - focused on pushing from glutes for right side so won't feel knee burn

50lbs Band Assisted Overhand Grip Pull Ups
Set 1 - 6 reps - last rep struggled to get chin cleared the bar
Set 2 - 5 reps - last rep struggled to clear the bar
Set 3 - 5 reps - last rep struggled

KB Finishers:
One Arm snatch
2 sets x 10 reps x 18lbs @ each

One arm jerk
2 sets x 10 reps x 18lbs @ each

BeFit Butt Workout Day 1 (Butt Lift)

Original workout: BeFit Butt Lift Workout

WORKOUT MOVES AND REPETITIONS ('reps') in this workout:
15 reps open leg drop squat
15 reps bulgarian split squats (each leg)
15 reps lateral lunge with reach (each leg)

*STANDING STRETCH QUADS/HIP FLEXORS* - hold 10-15 seconds each leg

*FLOORWORK* (mat needed)
15 reps BASIC LYING BRIDGE - 15 reps
15 reps BRIDGE WITH LEG RAISE (each leg)
4 SUPERMAN - 4 'lifts' at 3 'stretched second' counts each

*KICKBACK SERIES* (on all fours)
15-20 reps bent leg kick back (donkey kicks) - each leg
10 reps crossover straight leg kick backs - (each lift in the 'crossover' is a rep)

*BE sure to complete the bent leg 'set' FIRST - then do the 'crossover set' for that leg BEFORE beginning the bent leg/crossover set for the opposite leg!



I did 2 Rounds of this Booty Workout.

Then I did various abs workout- some inspired from Tatianna's The Alignment of Abs, planks, practicing ab wheel roll out. I think I'm going to make my own 10 plank ab moves that I could always incorporate in any of my active rest in between weight training sets or do an entire thing as its own abs workout.