Name: Playbook - Allegra Paris - 60 Minute Booty Build
Uploaded: 2023-08-11T11:45:12.086Z
Duration: 60 min
Description: 60 Minute Booty Build

Amazing! Best true glute burn with minimal quad overload! So glad I found you!

Colleen

Here’s a 60 minute workout focused on strength training the glutes to build and shape them!

High knees

Butt kicks

Prisoner squats

- You can modify with knee push ups but attempt at least 1-2 full push ups, you got this!

Push ups

- Start in a high plank then send your hips back
- Keep your head in-line with your spine
- Slowly drop your hips for updog, keeping your shoulders pulled down and back

Downdog updog pose

Warm up

*Circuit explained*
At the end of each circuit I add ab exercises to help prevent lower back pain!
By activating your abs, your body will engage them during your workout, and this will help take the pressure out of your lower back.
We do this to avoid the body taking “the path of least resistance,” which for most people, is their lower back trying to take on the movement because it may be stronger than their abs!
Repeat 3x

- Set feet slightly wider than shoulder width
- Pull your shoulders back and down 
- Keep a slight bend in your knees, you should feel this in your hamstrings
- Using a medium resistance band
- Using a set of 20-35lb dumbbells

Wide RDL’s

- Use a 20-35lb kettle or dumbbell 
- Feet wider than shoulder width and toes slightly turned out 
- Using a medium band

Goblet squats

Bent-knee kickbacks

- 10 reps each side
- Toes forward, weight in your heels
- Keep your hip in-line with your knee and ankle
- This is your opportunity to target the glutes directly 
- Use a set of 15-25lb dumbbells
- Use a medium resistance band

Lateral split squats

- 20 reps each side 
- Avoid letting your chin touch your chest

Bicycle crunches

- Thrust your hips off the ground using your lower ab strength
- Hold hips off the ground for as long as you can

Hip thrusts

Circuit 1

*Circuit explained*
At the end of each circuit I add ab exercises to help prevent lower back pain!
By activating your abs, your body will engage them during your workout, and this will help take the pressure out of your lower back.
We do this to avoid the body taking “the path of least resistance,” which for most people, is their lower back trying to take on the movement because it may be stronger than their abs!
***Repeat 4x***

- Normal squat stance
- keep your weight in your heels (super important!!)

Low squat pulses

- 3 steps to the left then 3 steps to the right is ONE REP
- Push those knees out to activate your lateral glutes!

Lateral squat steps

- Feet wider than your normal squat stance
- Toes turned out, knees stay in-line with the toes (don’t let the knees fall inward)
- Use a 20-40lb kettle or dumbbell

Goblet sumo squats

- Keep your knee in the center of your chest 
- You should feel your front glutes

Half pigeon pose

Butterfly crunches

- 10 reps each side 
- Cross your knee to opposite elbow

Cross mountain climbers

Bent-knee cross crunches

Circuit 2

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Wow! That was hard and satisfying all at the same time 😅💪🏼🍑 Super effective 🧡

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