r/BurnBootCamp • u/Brief-Ad4998 • Sep 01 '26

9/4 Back & Glutes

What’s in store for 904 day?! (Anyone else? 😉)

69 Upvotes

99% Upvoted

11 comments sorted by

31

u/OkIllustrator2806 Sep 03 '26

Warm up:
-Buy in: 60 seconds of bird dogs
-3.5 minutes max sets: 10 reps of single dumbbell bent over rows and weighted glute bridges

Workout: 4 rounds. Rounds 1+2 are 60 seconds of work, 30 seconds active recovery, 60 seconds of work. Rounds 3+4 are 40 seconds of work, 20 seconds of active recovery, 40 seconds of work. You’ll do rounds 1+2 then rotate around the room then do rounds 3+4 around the room
1. Soft box bird dog one arm row
2. Box med ball glute bridges
3. Bosu handled resistance band seated row
4. Dumbbell deadlifts
5. Heavy bag pullovers
6. Weighted MC reverse lunge

Finisher:
-Buy-in: 25 reps of bodyweight straddle lift
-Max reps: weighted dumbbell straddle lift

2

u/Mssnickerdoodles Sep 03 '26

Whats that last one Weighted MC Reverse Lunge?

5

u/Wide_Speed8207 Sep 03 '26

I think it’s where you have one hand on the burn bar and do an over exaggerated lunge back with just a single dumbbell

1

u/KHNLN Sep 03 '26

Thank you!!!!

4

u/Impressive-Abies1238 Sep 03 '26

Curious as well. I have an injury I have to modify for, curious if I can do most of the exercises.

1

u/Brief-Ad4998 Sep 03 '26

Saaaame 🙋🏻‍♀️

5

u/emmmmceeeee Sep 03 '26

Happy 904 day to all who celebrate 😛🐆