Name: Playbook - Alexandra Yaeger - BOOTY BUILD GYM
Uploaded: 2024-03-15T21:44:56.036Z
Duration: 60 min
Description: BOOTY BUILD GYM

Booty and legs on fire!!! You are absolutely killing the fitness world! Thanks for the everyday inspo👍🏻🙏🏻✨

Valentina Loiero

Soooo hard but I killed it! Love these workoutssss

Jessica Roberts

Start with a hip-width or wider stance. Toes pointing slightly out. Keep your core tight and start to 'sit' your hips back, initiating the movement at the hips. Keep your chest up tall and lower until roughly 90 degrees. Push through your heels as you drive the weight up until you reach the midway point of the movement. Then return to the bottom of the movement. Drive the weight through the heels all the way to the top, squeezing the glutes.

1 & 1/2 Squat

Stand with your feet shoulder-width apart. Holding a barbell at hip height. With arms straight, push your hips back (think about touching a wall behind you with your glutes), while lowering the weight along your shins, bend knees slightly and accentuate the hip hinge. To lift the weight, push through your heels, keep your back flat and drive your hips up and forward, squeezing through the entire movement.

Barbell RDL Glute Focus

Adjust the cable pully (rope attachment) to one of the three bottom placements. Select a weight that's challenging but not too heavy. Grab the rope attachment, toes pointed out, in a sumo squat position. Take several small steps backwards, never coming up from the 90-degree position. Control the weight while pressing through the heels and take several steps back towards your starting position. Repeat for the desired repetitions.

Cable Monster Walks

Explosive Reverse Lunge

Get into your hip thrust position. To get set up, have a bench across your upper back, and roll a barbell (with bar pad) to your hips.
- Bend at the knees, and dig your feet into the floor.
- To raise your hips, press your feet into the floor while keeping your upper body rigid with abs engaged.
- Raise your hips straight up to the ceiling and squeeze your glutes at the top of the movement. Perform given reps at full range, then from the mid point to the end of the movement, then hold at the top. EX: 21 reps would be: [7 full range reps, 7 half reps, and then a 7 second hold]

Hip Thrust Combo

- Place a barbell on the floor.
- Stand in the middle of the bar length-wise.
- Bend down by bending at the knees and keeping your back straight and grasp the bar with your hands 
- Now stand straight up with the weight. 
-  Bending at the knees and keeping your back straight until your upper thighs are parallel with the floor, track the bar close to your front leg. Tip: Keep your back as vertical as possible with the floor and

Jefferson Split Squat

- Begin in a standing position. Your hands should be hanging at your sides, with dumbbells in each hand. Look directly forward, keeping your chest up, with your feet shoulder-width apart. This will be your starting position.
- Initiate the movement by taking a step to the rear, allowing your hips and knees to flex to lower your body. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. Use a slow and controlled motion, paying special attention to proper mechanics and posture. The knee should stay in line with the foot, and the thoracic spine should remain neutral.
- After a brief pause, return to the starting position by driving through the heel of the front leg to extend the knees and hips.
- This movement can be done completely on one side before switching, or can be performed in an alternating fashion.

Reverse Lunge

BOOTY BUILD GYM

Jayme

Lisa

Hi Alexandra! Do you have any tips on how to modify the leg workouts from today?! It was a great workout! Can’t wait for the next 4 weeks!

Alex

30 MINUTE BOOTY GYM

LOWER BODY DB ONLY

jennie

Kelly

Amazing! I still hate leg day though 😂😂

Lindie

BIG BOOTY JUDY

Not like I needed my legs today or anything 🥵

Alina

Ingrid

GLUTE FOCUSED DB

Tina

insanely hard even with only using 10 lb dumbbells! I know I’m gonna feel it tomorrow 😃😃

Brielle

LOWER BODY BLAST

Sorry girl I meant to give you 5 stars! Total typo! Your workouts are fire and everything you post! ✨🔥

Danielle

LOWER BODY BLAST DB ONLY

45 MINUTE LOWER BODY BURN

CIRCUIT TRAINING

Sweating from start to finish!! 🥵 Finally an app giving me thorough home workouts!

BOOTY BUILD GYM

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