Name: Playbook - Ally Yanecek - W4/D1 Booty Builder ***UP YOUR WEIGHTS by 5-10#
Uploaded: 2024-01-22T02:28:47.873Z
Duration: 40 min
Description: W4/D1 Booty Builder ***UP YOUR WEIGHTS by 5-10#

Wow! Used 2 bands on everything, black and green. Definitely felt the burn!

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

RIGHT Glute Kickback Pulse

LEFT Glute Kickbacks

LEFT Glute Kickback Pulse

MEDIUM OR BANDS

W4/D1 Booty Builder ***UP YOUR WEIGHTS by 5-10#

W1/D0 INTRODUCTION

Julia

W1/D1 Booty Builder

Tracy

Maria

W1/D2 Upper Body Supersets

W1/D3 Moderate Intensity Run

W1/D4 Full Body

W1/D5 Full Body HIIT

W2/D1 Booty Builder

Shoulders tired, last few sets were tough

W2/D2 Upper Body Burn

W2/D3 Incline Walk

W2/D4 Full Body

W2/D5 HIIT Burner

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

W3/D1 Booty Builder

20 tricep dips each round.
Got weak at the end.
Felt great!

W3/D2 Upper Body Advanced

I loved this run!! Breaks in the run/jog to catch my breath but still did 3.45 miles!

W3/D3 Speed and Endurance I

I did 8 or 10 per side when needed. Sore from yesterday but feel good!

W3/D4 Full Body

W3/D5 HIIT Shred

Definitely felt that, shoulders are shaking!

W4/D2 Upper Body Supersets ***UP YOUR WEIGHTS by 2.5-5#

Wasn’t able to finish this due to time, but a total workout time of 29 minutes! Nice sweaty!

W4/D1 Booty Builder ***UP YOUR WEIGHTS by 5-10#

Community

More workouts from Ally Yanecek