Name: Playbook - Abby Schon - Day 4: Booty
Uploaded: 2021-11-05T13:41:03.286Z
Duration: 32 min
Description: Day 4: Booty

Kayla

*3 circuits with 3 cardio burners in between 
*3 moves each circuit 
*30 seconds each move in circuit  (one legged moves do 30 seconds each leg) 
*repeat 3 rounds
*equipment needed: loops/bands, mat optional

*drop low in a sumo squat, toes pointed out 
*talk one “step” to the right by laterally moving your legs & putting weight on your hands, finishing the step in a low sumo squat again 
*repeat in other direction

Gorilla walk

Jumping jack (week program)

*3 moves 
*30 seconds each move (one legged moves do 30 seconds each leg) 
*repeat 3 rounds

*add loops/bands for more resistance 
*feet start hip width apart; kick back your leg and engage your glutes 
*step laterally and repeat the kick back for the mother leg 
*the outside leg always kicks back

Kick back lateral walk

*add loops/bands for more resistance 
*feet start hip width apart; kick back your leg and engage your glutes 
*pulse that leg up and down for 30 seconds

Kick back pulse (right)

Kick back pulse (left)

*add loops/bands for more resistance 
*feet start hip width apart; lift your leg out to the side (engage your glutes)
*step back and repeat the leg lift out for the other leg 
*take 4 steps back and 4 steps forward (or whatever your room allows you)

Lateral kick walk

Day 4 booty circuit #1

*drop low in a sumo squat, toes pointed out 
*lift up both heels to work the calves 
*talk one “step” to the right by laterally moving your legs & putting weight on your hands, finishing the step in a low sumo squat again 
*repeat in other direction

Gorilla walk heel raise

Complete a jumping back but arms push straight up towards the ceiling each time

Jack up (week program)

*add loops/bands for more resistance; loop around one ankle and the other foot
*balance on one leg (knee slightly bent) 
*kick back leg with the loop around the foot (kicking a door closed motion) 
*engage glutes on the way out and back in

One leg kick back (right)

One leg kick back (left)

*add loops/bands for more resistance; loop is around one foot and in opposite hand 
*kick the leg back without the loop on it and hinge at the hips for a deadlift motion (stop when back is flat) 
*on the way back up squeeze your glutes and feel the tension build on the loop ; keep shoulders down and back

One leg deadlift (right)

One leg deadlift (left)

*add loops/bands for more resistance 
*step back in a lunge like position (back leg stays straight) then bring that knee up (work balance and engage glutes)

Back lunge knee up (right)

Back lunge knee up (left)

Day 4 booty circuit #2

Complete a jumping jack but move arms in & out each time

Jack outs (week program)

*drop low in a sumo squat, toes pointed out 
*lift up both heels to work the calves 
*talk one “step” to the right by laterally moving your legs & putting weight on your hands, finishing the step in a low sumo squat again 
*hop up, landing softly back in low sumo squat 
*repeat in other direction

Gorilla walk hop

*add loops/bands for more resistance 
*feet start together (you can push your heels together for better balance) 
*lift heels off the ground 
*open legs wide, engaging the glutes, abs control them back together 
*do not lower heels at all

Standing clam

*add loops/bands for more resistance 
*feet start together (you can push your heels together for better balance) 
*lift heels off the ground 
*open legs wide, engaging the glutes, abs control them back together 
*lower heels and repeat

Standing clam, heel raise drop

* add loops/bands for more resistance 
*stay low in squat position 
*step laterally and hop (jump squat) landing lightly 
*step laterally in opposite direction and repeat

Lateral squat walk hop

Day 4 booty circuit #3

Day 4: Booty

This one was NO JOKE! I’m so glad I chose to try “week of winning”!!

Day 1: Legs

This was so awesome! Especially for the back fat and the bra bulge! Every work out I do, I love it more and more! I’ve also now lost 10 pounds! And 3 inches around my waist!

Day 2: Upper Body

My bed was warm this morning, but I got up and did the dang thing 💪 I’m loving this program!!

Day 3: Cardio & Abs

I did it 💪 I have completed the WEEK OF WINNING!! I love this program and I’ve lost another pound!

Day 4: Booty

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