Name: Playbook - Jessica Cahoy - Booty Challenge | Week 3 Day 3
Uploaded: 2024-05-15T16:25:18.240Z
Duration: 25 min
Description: Booty Challenge | Week 3 Day 3

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

Dawn

Michele Lopez

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

Brittney

Haley

Caron

Getting stronger with my bb hip thrust! 💪🏼

Kelly

Sherry Hicks

Felicia Laabs

Bailee Richardson

kylie

Last day week 3!! Don’t be the girl that falls off in the last week!!! Keep pushing!! Keep thinking about that bum in a bathing suit!! MAKE IT WORTH IT, BABYYYY🤩 swipe to finish the workout and comment that you finished week 3🍑🍑🍑

Strength
3 x 8 Barbell Hip Thrusts

3 Rounds
20-30 Weighted Calf Raises
20 Pulsing Squats
20 Lateral Lunges (L+R =2)

3 Rounds
12 Right Bulgarian Split Squat
12 Left Bulgarian Split Squat

BURNOUT
Accumulate 4 minutes in a banded pulsing Glute Hip Raise
Every break, 25 banded steps left and 25 banded steps Right
*It's important to keep good positions here! Don't let your butt sag in the glute hip raise
*It's okay to stop during your side steps in order to get good quality steps. These really start to burn into the second and third round!!

- 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

20-30 Weighted Calf Raises 
20 Pulsing Squats
20 Lateral Lunges (L+R =2)
*I want you using weights that you're feeling a burn by the last reps!

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

Weighted calf raises

-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

- Place your feet hip-width apart, and dumbbells at your chest
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral lunge

3 Rounds WCR/PS/LL

12 Right Bulgarian Split Squat
12 Left Bulgarian Split Squat

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell Bulgarian split squat L

Dumbbell Bulgarian split squat R

3 Rounds BSS

Accumulate 4 minutes in a banded pulsing Glute Hip Raise
Every break, 25 banded steps left and 25 banded steps Right
*It's important to keep good positions here! Don't let your butt sag in the glute hip raise
*It's okay to stop during your side steps in order to get good quality steps. These really start to burn into the second and third round!!

-Put resistance band right above your knees
-Lay on back with feet on elevated surface (box or bench)
-Raise your hips so your torso to your knees is in a straight line (it’s important to maintain this position throughout movement. No sagging!)
-Pulse knees in and out against the resistance band

Banded Pulsing GH Raise

- Place band around both legs right above your knees
- Assume half squatted position
- Keep feet shoulder width apart and straight ahead
- Step laterally with one leg then catch up with the other

Lateral band walk Right

- Place band right above both knees
- Assume half squatted position
- Keep feet shoulder width apart and straight ahead
- Step laterally with one leg then catch up with the other

Lateral band walk Left

BURNOUT

Booty Challenge | Week 3 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. 🙌🏼

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

🥵🥴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

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 3

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