Name: Playbook - Amber Cunningham - TUESDAY - Buns on FIRE! 🔥
Uploaded: 2023-04-17T13:50:28.651Z
Duration: 10 min
Description: TUESDAY - Buns on FIRE! 🔥

I’m on week two. I like these daily sets a lot! 🌭🔥

Kathie

Try these 5 exercises for the backside. Your buns will be on fire! 🔥

In a bridge position, walk both feet out and back in, then drop hips down and back up, squeezing the glutes.

Bridge Walk Outs

In a prone Superman position, lift upper body up off of the floor contracting the upper back. Then, lift lower body off the floor with legs apart and feet pointed. Bring legs together with feet flexed and click heels twice, then bring legs back out to the starting position. Do 20 times.

Superman Heel Clicks

Stand with one foot slightly in front of the  other in a split stance. Hold dumbbell on the same side of the leg that is forward. Squat down slowly, then stand squeezing the glute at the top of the movement.

DB Split Squat

Stand holding one dumbbell. Balance on one leg with a slight bend in the knee and hinge forward with a flat back, then squeeze the glute and stand back up to your starting position.

DB Single Leg Deadlift

Stand with feet wider than shoulder width apart and toes pointed out. Hold dumbbell in between legs. Squat down and pulse for 8 counts, then stand back up squeezing glutes. Repeat.

TUESDAY - Buns on FIRE! 🔥

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