Bootyful Beginnings - Strong Curves Spreadsheets _ LiftVault.com - Google Drive.pdf

Workout plan

1. 8/17/23, 5:36 PM Bootyful Beginnings - Strong Curves Spreadsheets | LiftVault.com - Google Drive
https://docs.google.com/spreadsheets/d/1jVGdLRDzO59CUl3SQEahQvObuOIQcSP5iiP7hllB01Q/preview?usp=drivesdk#gid=323879065 1/1
P
C O 0epseacat
least DAY 2 - WORKOUT B Set 1Set 2
side thigh (IT bands) side lying clam Single-Leg Glute Bridge
quads glute bridge
calves side plank can elevate foot on bench Weight
shin push up plus Front Lat Pulldowns
upper glutes scap wallslide
utt quad stretch walking knee hug Weight
nee stretch (pull knee to chest) superman Bodyweight/Dumbbell Step Up
stretch lats (hanging down or
squat to stand
ner, turn to stretch pecs swiss ball hip internal rotation:
Touch knees. Rock back and
forth slowly on ball
Weight
Dumbbell Military Press, Standing
Weight
Bodyweight or 45 lb Back Extension
butt quad stretchAnkle on Knee stretch
Lats Stretch Weight
Side Lying Clam
Weight
Crunch
side lying clam push up plus
Weight
Side Crunch
Weight
3 sets, 10-20 reps (each)
3 sets, 8-12 reps
3 sets, 10-20 reps (each)
3 sets, 8-12 reps
3 sets, 10-20 reps
1 set, 15-30 reps (each side)
1 set (15-30 reps)
1 set (15-30 reps) (each side)
InstructionsBootyful Beginnings Week 1Bootyful Beginnings Week 2Bootyful Beginnings Week 3Bootyful Beginnings Week 4Bootyful Beginnings Week 5Bootyful Beginnings Week 6Bootyful Beginnin