Name: Playbook - Jessica Cahoy - Booty Challenge | Week 4 Day 2
Uploaded: 2024-05-15T16:25:18.255Z
Duration: 25 min
Description: Booty Challenge | Week 4 Day 2

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!

Dawn

Maggie Cherie

Sherry Hicks

Brittney

Yahilin

Kathe Martin

Aimee

Surprisingly loved the lower rep, heavier weight!

Kenzie

TWO👏🏼MORE👏🏼WORKOUTSSS👏🏼

And then I’m coming to kick your butts MONDAY😈🤩I CANT WAITTTT!! We’re gonna start with the 6 week COMEBACK CHALLENGE!! Take pictures so we can compare at the end of the 6 weeks!! CANT WAITTTTT

Strength
3 x 6 Barbell Backwards Lunges (L+R = 2)
This should be the heaviest you've gone on these!!! MAKE IT BURNNNN!!

3 Rounds
25 Left Lateral Leg Raise
20 Left Leg Hip Bridge
25 Right Lateral Leg Raise
20 Right Leg Hip Bridge

3 Rounds
12 Sumo KB Squats
12 Sumo Deadlifts
*Both of these should be pretty heavy without risking injury 

BURNOUT
TABATA Jumping Lunges
20s on//10s off x 8 Rounds
*4 Minutes total of work
YOU!!! CAN!! DO!!! IT!!!

3 x 6 Barbell Backwards Lunges (L+R = 2)
This should be the heaviest you've gone on these!!! MAKE IT BURNNNN!!

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell Backward Lunge

Strength

3 Rounds
25 Left Banded Lateral Leg Raise
20 Left Leg Hip Bridge
25 Right Banded Lateral Leg Raise
20 Right Leg Hip Bridge

-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 Left

- Lay on your back on the ground and place both feet on a bench 
- Raise one leg off the bench
- Push through your opposite heel to raise your hips
- Squeeze your butt as you lift your hips
- Lower back to starting position

Elevated Single leg glute bridge Left

Banded lateral Leg Raise Right

Elevated Single leg glute bridge Right

3 Rounds

3 Rounds
12 Sumo KB Squats
12 Sumo Deadlifts
*Both of these should be pretty heavy without risking injury

- 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

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

BURNOUT
TABATA Jumping Lunges
20s on//10s off x 8 Rounds
*4 Minutes total of work

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

TABATA

Booty Challenge | Week 4 Day 2

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!

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!!🔥🔥

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

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

Michele Lopez

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

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 4 Day 2

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