🟪 DAY – CORE & BOOTY (ADVANCED)

Workout A (Week 1 + 3)

Block 1 – Warm-Up / Mobility
5-Minute Aerobic Build
World’s Greatest Stretch x5/5
Hip Airplanes (supported if needed) x5/5
Standing Torso Rotations x10/10
Banded Lateral Walks (low + athletic) x12/12
1 Set

Block 2 – Strength + Power Circuit 1

DB Front Squat – 10
Barbell or DB Hip Thrust – 12
Standing Pallof Press w/ Step-Out – 10/10
1:00 rest – 3 Sets

Block 3 – Plyo + Unilateral Circuit

Alternating split Jumps (or fast step-back lunges) – 10/10
Single-Leg Hip Thrust – 10/10
Hanging Knee Raises (or captain’s chair) – 12
1:00 rest – 3 Sets


Block 4 – Core + Booty Finisher (5 min)

KB Swings – 15
Plank DB Pull-Throughs – 10/10
Bicycle Crunches – 20/20

Work continuously for 5 minutes — rest as needed


🟪 DAY – CORE & BOOTY (ADVANCED)

Workout B (Week 2 + 4)
Block 1 – Warm-Up / Mobility

5-Minute Aerobic Build
Deep Squat Hold + Pry x30s
Hip CARs x5/5
Arm Swings x10/10
Banded Monster Walks x12/12
1 Set

Block 2 – Strength + Power Circuit 1

DB Romanian Deadlift – 10
Barbell Hip Thrust w/ Pause (2s at top) – 12
Cable or Band Rotation (athletic) – 10/10
1:00 rest – 3 Sets

Block 3 – Plyo + Athletic Core

Box Jumps (or low-impact step jump) – 8
DB Step-Ups (drive through) – 10/10
Toes-to-Bar (or lying leg raises) – 10–12
1:00 rest – 3 Sets

Block 4 – Core + Booty Finisher (5 min)

Frog Pumps – 20
Cross-Body Mountain Climbers (fast) – 30/30
Russian Twists (weighted) – 20

Work continuously for 5 minutes — rest as needed