BAMBU BOOTY 🍑

Complete 2-3 rounds of the following: 10 Bodyweight Good Morning 5/ea. 90/90 Hip Rolls to Kneeling 5/ea. Quadruped Hip Cars 10 Glute Bridges 15s Isometric Glute Bridge Hold

Kas Glute Bridge

3 x 15

Weighted Reverse Lunge to Step Up

3 x 10

Dumbbell Romanian Deadlift (RDL)

3 x 12

Banded Quadruped Glute Extension

3 x 15

In 5 minutes, complete continuous work with a partner: 10 Box Jumps (You go, I go) 10 Synchro Hand Release Push-up 10 Synchro V-ups If you're doing this solo today, complete the variation listed below.👇🏼 In 5-minutes, complete continuous work of: 10 Box Jumps w/ Step Down 10 Hand Release Push-ups 10 V-ups

Option to take a few minutes to go for a cool down walk on the treadmill or outside. Recommend stretches post session/evening: -Supine Pigeon Pose -Lying Leg Cross -Triangle Stretch -Aim to hold each stretch/side for 30-60s before switching. -Spend 5-15 minutes flowing through the given stretches. -Include other stretches of choice.

Complete 2-3 rounds of the following: 15 Jumping Jacks 5/ea. Sampson Stretch 5 Bootstrappers 10/ea.Walking Toy Soliders

Every minute on the minute, complete the following for chosen time frame and intervals: Minute 1: Calories on a machine of choice Minute 2: Kettlebell Squat Jumps Minute 3: Overhead Kettlebell Swings Minute 4: Sprinter Crunch Minute 5: Rest --------------------------------------------------- Choose from the following interval times: 1) 30s Work/ 30s Rest 2) 40s Work/ 20s Rest 3) 45s Work/ 15s Rest --------------------------------------------------- Choose how long you want to sweat for today: 3 rounds = 15 minutes 4 rounds = 20 minutes 5 rounds = 25 minutes 6 rounds = 30 minutes 7 rounds = 35 minutes

Option to take a few minutes to go for a cool down walk on the treadmill or outside. Recommend stretches post session/evening: -Couch Stretch on Bench/Box -Elevated Pigeon Stretch on Bench/Box -Thoracic Opener on Bench/Box -Aim to hold each stretch/side for 30-60s before switching. -Spend 5-15 minutes flowing through the given stretches.

Complete 2-3 rounds of the following: 5/ea. Sampson Stretch 10 Sumo Squat (Tempo 21X1) 5 Bootstrappers 5/ea. Forward Lunge Streps

Barbell Sumo Deadlift

3 x 10

Single Leg Banded Hamstring Curl

3 x 12

Quad Focused Weighted Walking Lunge

3 x 10

Banded Bench Reverse Hyperextension

3 x 15

In 5 minutes, complete continuous work of: 7/ea. Standing Banded Hip Abduction 7/ea. Standing Banded Kickback 7/ea. Banded Donkey Kick 7/ea. Banded Fire Hydrant

Option to take a few minutes to go for a cool down walk on the treadmill or outside. Recommend stretches post session/evening: - Couch Stretch (against wall or bench) - Elevated Pigeon Pose - Standing Hamstring Stretch on Bench - Spend 10,15, or 20 minutes flowing through the given stretches. - Aim to hold each stretch/side for 30-60s before switching. - Include other stretches of choice.

Complete 3 rounds of the following: 10 Jumping Jacks 5/ea. Perfect Walk Stretch 10 Glute Bridge March 20s Prisoner Arch Hold

On a 5-minute running clock, accumulate as many rounds as possible of: 6/ea. Prisoner Reverse Reverse Lunge + Knee Lift 6/ea. Kick Sits 12 Tuck-Ups Rest: 1:00 minute On a 5-minute running clock, accumulate as many rounds as possible of: 8 Hand Release Push-ups 10 Sprawls 12 L-Crunch Rest 2:00 minutes, then repeat from the top! Record total rounds completed across the sweat session today.

Option to take a few minutes to go for a cool down walk on the treadmill or outside. Recommend stretches post session/evening: - Seated Straddle Stretch - Seated Straddle Stretch Reach Right & Left - Frog Stretch - Active Lat Stretch -Aim to hold each stretch/side for 30-60s before switching. -Spend 5-15 minutes flowing through the given stretches.

Complete 2-3 rounds of the following: 10/ea. Leg Swings Forward/Backward/Lateral 5/ea. Lizard Lunge Stretch w/ Rotation 5 1 1/4 Air Squats 10/ea. Single Leg Glute Bridge

Barbell Hip Thrust

3 x 10

Goblet Lateral Box Step Down

3 x 12

1 1/4 Goblet Cyclist Squat

3 x 10

Banded Wall-sit with Abduction

3 x 25

In 5 minutes, complete continuous work with a partner: Partner One: Calories on Machine of Choice Partner Two: 12 Plate Overhead Reverse Lunge + 9 Plate Ground-to-Overhead + 6 Lateral Burpee Plate Hops Workout Flow: Partner 1 accumulates as many calories as possible while partner 2 completes plate weighted movements. As soon as partner 2 is finished their reps, partners switch. If you're doing this solo today, complete the variation listed below.👇🏼 In 5-minutes, complete continuous work of: 30s on Cardio Machine of Choice 12 Plate Overhead Reverse Lunge 9 Plate Ground-to-Overhead 6 Lateral Burpee Plate Hops

Option to take a few minutes to go for a cool down walk on the treadmill or outside. Recommend stretches post session/evening: - Supine Banded Hamstring Stretch - Supine Banded Abductor Stretch - Supine Banded Adductor Stretch -Aim to hold each stretch/side for 30-60s before switching. -Spend 5-15 minutes flowing through the given stretches. - Include other stretches of choice.

Feeling like hitting the gym for a Swolemate Sweat session, aka epic partner workout? Then head on over to The Performance Program and checkout the workout for today! If you've dedicated the last five days towards training, your body is sore and you're feeling fatigued, take this time off training and the gym and use today to fully rest. Don't neglect rest and recovery, it's important! Overtraining and not taking the necessary time to recovery will not lead you closer to your goals, in-fact overtraining will lead you further away from achieving your goals and will lead to burnout or injuries.If your body needs some extra TLC, jump on over to The Build and complete today's mobility session provided. Have a great weekend Team, see you on Monday!

Didn't get to all of the programming this week? Consider using today as a make-up day, only if you feel you have the extra energy and motivation to give. If your body is sore, or you're feeling fatigue, then leave what you didn't get to and use this time to recover and rest. If you've dedicated the last five days towards training, use today to fully rest, taking the necessary time to stretch any areas of your body that are sore from this week's training. Don't neglect this, it's important! Overtraining and not taking the necessary time to recovery will not lead you closer to your goals, in-fact overtraining will lead you further away from achieving your goals and success. If your body needs some extra TLC, jump into the stretching and mobility session provided on Sunday. Have a great weekend Team, see you on Monday!