Name: Playbook - Jessica Cahoy - Booty Challenge | Week 2 Day 3
Uploaded: 2024-05-15T16:25:18.225Z
Duration: 20 min
Description: Booty Challenge | Week 2 Day 3

Freakin fantastic way to end week 2! 👏🏼👏🏼 I LOVE hip thrusters and went heavier as indicated and was like wooo! Those fire hydrants tho… had to out on a good song and bang out through them. 🤘🏼

Dawn

yangBAE

Brittney

Caron

Yahilin

Sandy

This was my favorite one this week!! Those fire hydrants 🥵

Kelly

I may have cried a bit with the fire hydrants 🥵😭

Michele Lopez

Haley

The burn is REAL! WOW!!! 3:00 feels like an eternity!!!😳

Sherry Hicks

Krystyna

Call 911 cause those fire hydrant needs some instinction!! 🍑😂🔥

Rebecca

Woooo the burn at the end ..🧯🧯🔥🔥🍑🍑

Aimee

Liliana

kylie

Kenzie

HALF WAYYYY! How is that already the case?!! Time FLIES! But I’m sooo proud of you guys!! I loveee seeing all the hard work being put in! And I loveeee seeing you guys lifting each other up! It’s always just such an honor leading you🫶🏼🥹 okay. I’ll stop crying now!!

GO WORKOUT!!🤩🫶🏼


Strength
3 x 10
Barbell Hip Thrusts
*This should be heavier than last week!


AMRAP 7
8-10-12-14-16…
KB Pulsing squat
Elevated Glute Hip Bridge
Weighted Calf Raises
FLOW: 8 squat— 8 hip bridge — 8 calf raise//10 squat — 10 hip bridge —10 calf raise // 12-12-12// climbing the ladder by 2’s for 7 minutes

BURNOUT
Accumulate 3 minutes in a Left Fire Hydrant
Accumulate 3 minutes in Right Fire Hydrant
*Every break = 30s wall sit
*Break the fire hydrants up as desired

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

Strength

AMRAP7
8-10-12-14-16…
KB Pulsing squat
Elevated Glute Hip Bridge
Weighted Calf Raises
FLOW: 8 squat— 8 hip bridge — 8 calf raise//10 squat — 10 hip bridge —10 calf raise // 12-12-12// climbing the ladder by 2’s for 7 minutes

-Hold the KB upside down
-Drop into the bottom of the squat
-Pulse between the bottom of the squat and thighs parallel with the floor
-Try to stay in control—avoid bouncing
-Each pulse = 1 rep

KB Pulsing Squat

- Lay on your back on the floor with your legs on a bench
- Push through your heels bringing your hips up 
- Squeezing your glutes as you raise your hips
- Lower back to starting position and repeat for reps

Elevated Glute bridge No Pause

- Hold the weights in your hands
- Push through the balls of your feet engaging your calves
- Lower into a slight stretch

Weighted calf raises

AMRAP 7

Accumulate 3 minutes in a Left Fire Hydrant
Accumulate 3 minutes in Right Fire Hydrant
*Every break = 30s wall sit
*Break the fire hydrants up as desired

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position
-This can be completed with or without a band

Fire hydrants (left)

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position
- This can be completed with or without a band

Fire hydrants (right)

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall Sit

BURNOUT

Booty Challenge | Week 2 Day 3

Heading out on vaca end of the coming week so doing some booty challenge because… 🍑🔥

Love it! Efficient and easy to incorporate into my daily lift

lauren

Just right. The movements were fun and effective.

Cynthia Miller

Booty Challenge | Week 1 Day 1

Day 2 was the perfect workout following day 1!! I was so sore after the 1st day…I was worried about this one but it was a good challenge & didn’t kill my legs! It was different & had good variety! It allowed me to work hard & still allow me to finish the workout! Love it!!! Can’t wait to keep going! 😍🥳

Taylor

Those banded walks though! 
🥵🔥🔥🔥😆

Elisabeth

Seriously, my glutes haven’t recovered from the last session lol!!

Booty Challenge | Week 1 Day 2

Helllooo gluteus medius! I was thinking oh side leg lifts no probs… 🤣🤣🔥🔥 Then I was like oh wait my leg won’t lift up anymore. Another great one!

Kathe Martin

Booty Challenge | Week 1 Day 3

😮‍💨🔥 I may have had some not so nice words slip out during that tabata! I’m 💀 - that was awesome!

That burnout is go the birds!! DANG!!🔥🔥

Maggie Cherie

Paige

Booty Challenge | Week 2 Day 1

Awesome workout! Loving the programming. 🙌🏼

Booty Challenge | Week 2 Day 2

🥵🥴WOW! 24” box and 3 breaks later I am 💀. Went in thinking 5-6 breaks but as I got going I kept saying just 5 more, just a couple more. Loved and hated this all at the same time!

Hot and spicy! The box step up/flutter kicks brought a cardio I wasn’t ready for! Love it!

Emalea

Booty Challenge | Week 3 Day 1

I always underestimate banded work. Such a great burn. That tabata was 🥴! Wobbly legs once again. Love it! 😊

Rachel

Booty Challenge | Week 3 Day 2

Week 3 ✅ My booty is on fire! 🍑 🔥 Nothing better than feeling the burn and knowing it’s working!

Felt sooooo strong today!!!! PR on the thrusts! Also LOVED the burnout!!!

Booty Challenge | Week 3 Day 3

What a start to the last week! Those hip thrusters were so saucy! I thought I went light enough and then on round 4 I was like whelp now you know when Jessica says go light she means go LIGHT! 🙄🥴

Loved the burn out and my back squat has gotten heavier again. Feels good to get back to it!

Booty Challenge | Week 4 Day 1

I’m on the ground with Dawn. 😭

One day left! 🔥 🍑

Becca

😮‍💨 I’ll be on the floor for a bit. When I saw the jumping lunges tabata I was like - why Jessica, why?! Can’t believe there’s only 1 workout left! LFG!

Booty Challenge | Week 4 Day 2

Last workout of the booty challenge ✅! I loved this challenge. Weight increased over the 4 weeks, back feels good and my booty is lifted! 🍑🔥❤️

These banded hamstrings curls can kiss my $&$🥵🔥

I loved the box steps up to squat. I used the 24” box, which was a fun challenge for my short legs 😂

Booty Challenge | Week 2 Day 3

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