Name: Playbook - Amy Williams - Bootylicious
Uploaded: 2024-04-27T00:45:49.573Z
Duration: 75 min
Description: Bootylicious

Megan

- GYM based program with home modifications/alternatives 
- Lower rep = HEAVY weight 
- Higher rep = Moderate/Light weight
- Barbell moves can be modified with dumbbells if needed

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting
- Think about tucking your hips into your ribs and squeezing your butt at the top!

Barbell hip thrusts w/ modification

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position
- Back squat and walking lunges alternatives for leg press

Leg Press - Mid Stance w/ Alternatives

- Lean into plate and hold barbell however you feel comfortable 
- Using leg closest to the landmine, step back and across into a “curtsy” until knee barely touches the ground 
- Drive up into standing through the heel of the working leg

Landmine Curtsy Lunge w/ modification

- Begin with kettlebell
- Feet hip width apart, slight bend in knees
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing

Kettlebell RDL

- Sit on edge of seat, leaning slightly forward 
- Drive your knees out

Hip Abduction Machine w/ Modification

Hip Abduction & Kettlebell RDL Superset

Bootylicious

Amanda

SamSanchez19

Traci

More 🎂 Than a Bakery

Hated it and loved it. Got me out of my comfort zone.

Terissa

Juicy 🍑

Melinda Peterson

I Like Big Butts & I Cannot Lie

Rita Hodges

She THICC

Great work out! It literally made me cry!

Mayra

Booty Wurk

Tish

Seriously hardest workout I’ve done yet! Curse those BSS☠️☠️☠️

Bootylicious

Community

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