Name: Playbook - Amy Williams - I Like Big Butts & I Cannot Lie
Uploaded: 2024-04-27T00:45:49.582Z
Duration: 90 min
Description: I Like Big Butts & I Cannot Lie

Melinda Peterson

- 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 just above the and press back up to starting

** Instructional video on my Instagram page Story Highlights under “Tips & Tutorials”

Pause Rep Hip Thrust w/modification

- 1 rep + 1 second hold
- 2 reps + 2 second hold
- 3 reps + 3 second hold
- 4 reps + 4 second hold
- 5 reps + 5 second hold
- 6 reps + 6 second hold
- 7 reps + 7 second hold

Hip Thrust Progression

Alternate between these two moves doing one set of each on one leg, then switching to the other leg. 

For example:
• 10 reps BSS right leg
• 10 reps RDL right leg
• rest
• 10 reps BSS left leg
• 10 reps RDL left leg
• rest

- Stand with your feet shoulder width apart, one leg slightly in front of the other 
- Use back foot to stabilize (mine is pressing against the bench for maximum stability) and keep a soft bend in your front knee
- Hinge at your hips, thinking about “shutting a door behind you” with your bum. 
- Run the dumbbell along your leg as you lower it toward the floor
- Do not lower any farther than your mid shin. 
- Press up through your heel as you hinge back up, engaging your glutes

Single Leg RDL

- 90 degree bend in front knee
- Driving up through heel
- Bend forward at torso

Weighted Glute Focused Bulgarian Split Squat

BSS & RDL Superset

- Hold a weight with arms extended 
- Soft bend in knees with toes pointed slightly outward 
- Tuck your chin
- Raise and lower your upper body engaging your lower back and glutes

Glute/Hamstring Focused Hyperextensions w/Modification

- Sit on edge of seat
- Lean slightly forward 
- Drive knees out in a controlled motion

Hip Abduction w/ Modification

I Like Big Butts & I Cannot Lie

Amanda

SamSanchez19

Traci

More 🎂 Than a Bakery

Megan

Bootylicious

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

Terissa

Juicy 🍑

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☠️☠️☠️

I Like Big Butts & I Cannot Lie

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