Name: Playbook - Ana Snyder - Booty Workout 1
Uploaded: 2021-11-12T16:18:59.476Z
Duration: 45 min
Description: Booty Workout 1

- Place foot up onto a box/bench over and beyond your other leg.
-push through your heel to stand up
- Bring the other leg up
- Step down and repeat
- Work both legs

Curtesy Step-Up (front view)

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Banded fire hydrants

-Place a band above your knees.
-Lie face down on a bench. While your upper body and stomach should be on the bench, your hips should not. 
-Let your legs hang straight down toward the floor.
-Lift your legs by contracting your hamstrings, glutes, and lower back. Keep them straight. Raise them until they are roughly parallel to the floor.

Banded reverse hyperextension

Circuit 1

-Set the pulley system to the lowest possible setting and attach the ankle cuff to your ankle. 
-Hold onto the machine with your opposite side and stand next to it.
-Internally rotate the hip of the leg that’s in the ankle cuff and raise it off of the ground.

Cable lateral kickbacks

-Start on all fours with your hands directly under your shoulders and your knees directly under your hips.
-Lift your knee out to the side and then move it backwards so that your foot is now pointed up toward the ceiling.
-Repeat for the desired # of reps.

Circular fire hydrant

Single Leg Glute Bridge

Circuit 2

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through

- Lay on the floor with your legs bent and a band above your knees 
- Place your feet on an elevated surface and push through your heels bringing your glutes up
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Booty Workout 1

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