Summer Bodies: Back & Booty Gym Workout

I did this workout last week and it was killer! I used a lot of cables but you can sub a lot of the cable work with bands. Message me if you need a suggestion for a substitution! A. Warm-up x 3 sets A1. Standing IYTs x 10 reps (you can use light DB’s or plates for this) A2. Lateral monster walk with mini band x 15 reps/each direction A3. Air squat with mini band x 10 reps B. 4 Sets: B1. Rounded back extension (45 degree hyper w/ glute focus) 1 x 18 with just body weight, pause each rep at the top 3 x 15 holding a plate or DB x 15 reps with a pause at the top of each rep *Rest 45 seconds between sets **Note: try to focus on contracting the glutes & take it slow, sub with DB RDL’s if you don’t have this equipment C. 3 Sets: C1. Lat Pulldown x 20 reps (sub with band if needed) C2. Seated abduction with mini band x 30 reps *Rest 30 seconds between sets D. 3 Sets: D1. Cable or band pull-through x 15 reps D2. Cable rope (or band) pullover x 12 reps *Rest 30 seconds between sets E. 3 Sets: E1. Cable rope curtsy lunges x 15/side Rest 30 seconds between sets *Sub with DB goblet curtsy lunges if needed F. 3 Sets: F1. Seated wide grip cable row x 12 reps F2. Seated underhand grip cable row x 10 reps* *on last set, perform as many reps as possible (to failure) **Rest 45 seconds between sets **Sub with bent over barbell or DB rows if needed