“Basic B*tch Booty Blaster”
Coach Creation WOD
- AMRAP in 15 minutes
- 20 Frog Pumps
- 20 Single-Leg Glute Bridges (10 each leg)
- 20 Air Squats
- 20 Lunges (10 each leg)
Complete as many rounds as possible in 15 minutes. Must complete all reps of one exercise before moving to the next.
Score is the total number of rounds completed and reps on the unfinished round.
Tips and Strategy
Make sure that you are engaging your abs through Frog Pumps and Glute Bridges as it can be easy to overextend the lower back in these movements. If you are feeling your lower back get tight through the workout make sure to slow down, check your form, or scale the exercise back so we feel the burn in the legs and hips.
Should be a relentless blast to the glutes. The variety of angles we use to hit the glutes should allow you to keep pushing through the 15 minutes.
Frog Pump: Lay on the ground with your back flat on the ground and feet together just like in Butterfly Sit-Ups. Lift your hips from the ground with your upper back still planted on the ground. Lift your hips all the way up then lower them down for one repetition.
Single-Leg Glute Bridge: Lay on the ground with your back flat on the ground and feet close to the hips. Raise one leg fully extended while the other foot stays on the ground. Lift your hips towards the sky and down to the ground for one repetition.
Add a weight across your lap for frog pumps and glute bridges if you have it. Sub to double leg glute bridges if you cannot reach full hip extension on every rep.
About the wod
Background: Everyone loves a good glute workout, this one uses a variety of proven and effective exercises to target the glutes from different angles. This allows you to not only work the gluteus maximus, but gluteus minimus and gluteus medius for that 3D poppin booty!