Name: Playbook - Ally Yanecek - W1/D1 Booty Builder
Uploaded: 2024-01-22T02:28:47.808Z
Duration: 40 min
Description: W1/D1 Booty Builder

Julia

Sara

Equipment: dumbbells, glute bands


Activation: banded kickbacks x 30 per side, banded abductions x 30 per side
 
A: Heavy weights / Bands
-           RDL x 10
-           Banded glute bridge abductions x 1 minute

 
B: Heavy weights / Bands
-           Glute bridge x 10
-           Banded lateral squat walk x 1 minute
 
C: Medium weights or Bands
-           Right glute kickback x 10 --> kickback pulse x 20
-           Left glute kickback x 10 --> kickback pulse x 20

-  Sagittal plane leg swings x 10 all
-  Frontal plane leg swings x 10 all
-  Runners lunge to hamstring stretch x 5 each with 3 sec holds
-  Dynamic 90/90 x 10 each 
-  Ankle DF mobility x 20 sec each
-  High knees x 20 
-  Butt kicks x 20

- Stand on one leg
- Keep core tight, back STILL
- Swing leg freely forwards and back

Sagittal Leg Swings

- Stand on one leg, tip hips back
- Keep core and back tight and STILL
- Freely swing leg side to side

Frontal Leg Swings

- Put one leg in front of the other
- Place hands on floor by your front leg
- Alternate between 
1) Keeping the front leg straight and (hamstring stretch)
2) Bending the front leg (runner’s lunge)


1 rep = Runner’s Lunge + Hamstring Stretch

Runner’s Lunge to Hamstring Stretch

- Bend hips and knees to 90
- Rotate them side to side

90/90 Hip Mobility

- Keep foot and heel PRESSED FLAT to ground
- Push / lean knee STRAIGHT over ankle


Modification if you have limited knee mobility: put your foot on a box or chair and then lean over your ankle

Ankle Mobility

- Tighten core
- Drive knees and hop up 


Modification: take the hop out, stand and knee drive

High Knees

- Tighten core
- Run in place, kicking heels to butt


Modification: step side to side, bringing heel to butt

Butt Kicks

Lower Body Warm Up

- Shift weight over one leg
- Activate glute to kick leg to the side

Do not sway your trunk back and forth
If you’re having trouble clearing the ground, you can slightly bend the working leg’s knee 

Modification: ditch the band
Advancement: put the band around your ankles, lay on your side

Standing Hip Abductions

- Shift weight over one leg
- Activate glute to kick leg back

Do not sway your trunk back and forth
If you’re having trouble clearing the ground, you can slightly bend the working leg’s knee 

Modification: ditch the band
Advancement: put the band around your ankles, lay on your side

Standing Hip Kickbacks

ACTIVATION

- Squeeze your core, squeeze your glutes
- Unlock glutes and reach your hips back (like you’re closing a door with your butt)
- Keep the weight close to / touching your legs 
- Squeeze your glutes to return to standing


*if you start to feel this in your back 
1) tighten your core or 
2) don’t bend as far or
3) lighten your weights

Romanian Deadlifts (HEAVY)

- Feet shoulder width apart
- Squeeze your butt TO lift your hips up
- Keep glutes tight and hips level
- Move knees out and back

Modification: lower your hips, but still move your knees out/in with the band on
Advancement: add weight to your hips

***Keep your stomach tucked. You want to avoid using your back. So, think about lifting your pelvis high, RATHER THAN lifting your belly button and arching your back.

Glute Bridge Abductions

HEAVY / BANDS

- Tighten core
- Squeeze glutes TO lift hips off the floor
- Pause
- Lower

*You should NOT feel this in your back. If you do 1) squeeze your glutes harder or 2) lower the weight

Advancement: elevate shoulders on bench IR elevate feet on a small step (either will increase your range of motion)

Glute Bridges

- Tighten core and glutes
- Bend knees and hips… HOLD
- Walk to the side, leading with your knee

Do NOT let your knees “cave in” at any point

Modification: don’t use a band
Advancement: put band around your ankles, hold a weight

Lateral Squat Walk

- Start on hands and knees
- Place the dumbbell or band in the crease of your knee (put a towel underneath to make it more comfortable)
- Keep a 90 degree bend in your knee 

- Squeeze your glute to drive your heel to the ceiling


Advancement: drop to elbows

RIGHT Glute Kickbacks

- Put dumbbell in “knee pit” or wear a band
(Can put a towel beneath for comfort if needed)

- Squeeze glute to lift your heel to the ceiling

- Release glute a little to lower weight halfway

- Squeeze again to raise 

Think about pulsing your heel to the ceiling


Advancement: drop to elbows

W1/D1 Booty Builder

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