Name: Playbook - Annie Openshaw - W1/D5 Booty builder
Uploaded: 2023-03-12T18:11:01.665Z
Duration: 45 min
Description: W1/D5 Booty builder

This is a glute focused burner - 3 mini circuits that will help you work your glutes and lower body, finishing off with 30 mins of cardio of your choice!

- Hold a single dumbbell in front rack position
- Feet are wide and toed out
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Dumbbell sumo squat

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shin
- Lift back up to standing and press hips forward

Dumbbell RDL

- Place the dumbbell on your hips
- Push through your heels to raise your hips into a glute bridge
- Pause at the top, squeezing your glutes
- Lower back down to starting position with control

Dumbbell glute bridge

CIRCUIT

- Keep your chest up, holding a dumbbell in front rack position
- Step back and bring your back knee down until both legs are at 90 degrees
- Drive through your front foot, stepping forward back to the starting position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

- 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

- Position yourself on your hands and knees, band placed just above the 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 your upper back on a bench and dumbbell at your hips
- Push through your heels, bringing your hips up 
- Pulse 2x at the top, squeezing your glutes
- Lower back to starting position

Dumbbell hip thrust with pulse

- Place your upper back on the bench
- Raise one foot of the floor
- Push through your heel raising your hips 
- Pause at the top, squeezing your glutes
- Lower your hips down to starting position

Single leg hip thrust

- 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

Pop squats

Running, walking outdoors, treadmill walk, incline treadmill walk, stair stepper, elliptical, swimming, cycling or anything you fancy!

W1/D5 Booty builder

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