Name: Playbook - Jessica Cahoy - Booty Challenge | Week 3 Day 1
Uploaded: 2024-05-15T16:25:18.229Z
Duration: 25 min
Description: Booty Challenge | Week 3 Day 1

Elisabeth

🥵🥴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!

Dawn

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

Emalea

Omg, Felt the burn!! Awesome workout! 🔥

Lori

Katie

Caron

Learning to love the prone flutter kicks!

Brittney

Stephanie

Anna

Yahilin

I am super impressed in how quickly this challenge is shaping my booty🤪

René

Whew, between this and body fit, that was a serious booty burn! 🔥

Kelly

That burnout 😳🔥. Loved the whole workout!

Michele Lopez

Those box step ups…not sure I’ll be able to walk tomorrow. 🔥🔥🔥 I’ll be feeling the burn for awhile!!

Jami Ashcraft

Brittany

The box steps hurt! Really enjoy workouts like this!🦵💪😱

Sherry Hicks

One of my faves so far! Such a good burn, and I’m shocked at how much heavier I can go this week!

Krystyna

Second half of the month starting off strong!

Kenzie

Absolutely loved this one!! The step ups 🔥🦵🔥🦵

Crystal

kylie

Aimee

Amanda Shirley

Week 3!! LET'S FREAKING GO!!! You guys are CRUSHING it!! This week, we're going to continue to feel the BURN and get those peach's ready for spring break!! You ready?! Let's GOOO!! 

(All Strength is intended to be heavier than week 2)
 
Strength
3 x 8 Back Squat
 
3 Rounds
14 Elevated Glute Hip Bridge with 3s Pause
14 KB Sumo Squats
*Keep rest minimal between these while keeping good form. The first round should feel relatively easy. The burn will start rounds 2 and 3!
 
3 Rounds
14 Alternating Curtsy Lunge (L+R =2)
20 Left Banded Lateral Leg Raises
20 Right Banded Lateral Leg Raises
*Keep rest minimal between these while keeping good form. The first round should feel relatively easy. The burn will start rounds 2 and 3!

 
BURNOUT
One Round
Accumulate 150 Box step up to squat (L+R = 2)
*Every time you break/pause, do 1 minute of prone flutter kicks
*Make sure you’re alternating legs on step ups
*Use a slightly higher box than you’re used to (example: I usually use a 20” box, I used a 24” box for this. If you don’t have a higher box, stack some plates on the box!)

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

Back Squat

14 Elevated Glute Hip Bridge with 3s Pause
14 KB Sumo Squats
*Keep rest minimal between these while keeping good form. The first round should feel relatively easy. The burn will start rounds 2 and 3!

- 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
- Paise at the top for 3 seconds
- Lower back to starting position and repeat for reps

Elevated Glute bridge with Pause

- Start with a wide stance and your toes pointed out 
- Hold the KB in goblet position
- Push your hips back and down as you lower to parallel 
- Drive through your heels to stand back up

KB Sumo squat

3 Rounds GHB/KBSS

14 Alternating Curtsy Lunge (L+R =2)
20 Left Banded Lateral Leg Raises
20 Right Banded Lateral Leg Raises
*Keep rest minimal between these while keeping good form. The first round should feel relatively easy. The burn will start rounds 2 and 3!

- Step back behind your front leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward

DB curtsy squat

-Tie band to upright and stand perpendicular to upright
-Put band around outside ankle
-Raise ankle, keeping core and stationary leg tight
-Keep moving leg in controlled motion up and down
-Repeat for reps

Banded lateral Leg Raise

3 Rounds CL/BLLR

Accumulate 150 Box step up to squat (L+R = 2)
*Every time you break/pause, do 1 minute of prone flutter kicks
*Make sure you’re alternating legs on step ups
*Use a slightly higher box than you’re used to (example: I usually use a 20” box, I used a 24” box for this. If you don’t have a higher box, stack some plates on the box!)

- Stand in front of a box
- Step up to squat position
- Keep your chest up
- Lower to ground and repeat with other leg

Box Step Up to Squat BW 24”

- Lying face down rapidly flutter kick your legs up and down

Prone flutter kicks J

150 Box Step Ups

Booty Challenge | Week 3 Day 1

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! 
🥵🔥🔥🔥😆

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. 🙌🏼

yangBAE

Booty Challenge | Week 2 Day 2

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. 🤘🏼

Booty Challenge | Week 2 Day 3

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 3 Day 1

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