Name: Playbook - Ally Yanecek - W3/D1 Booty Builder
Uploaded: 2024-01-22T02:28:47.851Z
Duration: 40 min
Description: W3/D1 Booty Builder

Used band on activation squat pluses. Did a 2nd round of activation at end! 
Feeling the burn!!

Sara

Equipment: dumbbells, glute bands 


Activation: standing hip abductions x 30 each, squat pulses x 30
 
A: Heavy / Medium weights
-           Staggered RDL x 10 each
-           Curtsey lunges x 10 each

B: Heavy / Light weights 
-           Staggered glute bridge x 10 each
-           Glute bridge pulses x 20
 
C: Bands
-           Fire hydrant pyramid: 2 per side, 4, 6, 8, 10, 8, 6, 4, 2 per side

-  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

-Stand with feet shoulder width apart
-Lower into the bottom of a squat 
-Squeeze your glutes to stand 75% of the way…
- Return to the bottom (that’s 1 rep)

*You should not feel this in your back. Your glutes should be controlling the movement. If you do feel it in your back, lower the weight and focus on the glute / quad squeeze

Squat Pulses

ACTIVATION

- Tighten core, tighten glutes

- Keep spine steady (shouldn’t bend), keep dumbbells close to legs throughout WHOLE movement (avoids low back pain)

- Stagger stance, rely more on front leg

- Reach hips back like you’re closing a door with your butt

- Squeeze glutes to return to stand
(Should feel this more in your front leg)



Modification: even out feet and perform a normal RDL

Staggered RDL

- Start with feet shoulder width apart 
- Lunge backwards at an angle
- Squeeze the glute on your stance leg to return to standing

*You should feel this on the outsides of your hips
*Keep your belly button facing forwards the whole time

Curtsy Lunges

HEAVY / MEDIUM

Shoulders on bench/box or floor 

- Stagger feet, tighten core

The heel that’s closer to you? That’s the glute that will do the most work

- Squeeze your glutes to lift lips off ground
- Release to lower



Modification: even out feet and perform a normal glute bridge

Staggered Glute Bridge

Put shoulders on bench/box or floor

- Squeeze glutes TO lift butt off ground
- Release glute hold slightly to lower halfway
- Squeeze to lift

Your back should not be bending at all
You’re only hinging from your hips

Starting to feel it in your back?
1- squeeze your glutes under more 
2- drop weight down if needed


Advancement: add a band; elevate shoulders on bench OR elevate feet on a small step (either will increase your range of motion)

Glute Bridge Pulse

HEAVY / LIGHT

- Place the dumbbell or band in the crease of your knee (put a towel beneath it for added comfort)
- Keep your knee bent to 90
- Squeeze the side of your glute to drive your knee away from the midline of your body 
- Pause
- Slowly lower

W3/D1 Booty Builder

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