Name: Playbook - Annie Openshaw - Booty bands
Uploaded: 2022-09-15T12:23:12.875Z
Duration: 30 min
Description: Booty bands

A glute focused workout that uses resistance bands! Great if you are travelling / on your hols!

The only equipment you will need for this one is a resistance band! Perfect for travelling💪🏽

- Place a band just above the knees
- Take lateral steps back and forth for time or reps

Banded side steps

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Your knees should be inline with your toes
- Stand up out of squat to full hip extension
- Drive upward onto the toes, engaging your calves

Bodyweight squat to tip toes

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground 
- Lean back so your shoulders are on the bench
- Drive your hips up 
- In the top position your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly

Bodyweight hip thrust

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Banded clamshells

- Place a band just above the ankles 
- Kick one leg back, engaging your glutes
- Complete desired reps then repeat on the opposite side

Banded kickbacks

- Lay on the floor with your legs bent, feet elevated with a band just above the knees
- Push through your heels, bringing your hips up 
- Pause at the top, squeezing your glutes 
- Lower back to starting position

Banded elevated glute bridge

- Start with your feet close together 
- Slightly hopping, you will drop down into a wide squat, reaching one hand for the floor
- Hop back up to starting position and repeat reaching down with the opposite hand

Booty bands

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