Name: Playbook - Annie Openshaw - W3/D5 Booty builder
Uploaded: 2023-03-12T18:11:01.764Z
Duration: 45 min
Description: W3/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!

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips
- Lean back so your shoulders are on the bench and position the bar above your hips
- Drive your hips up lifting the bar
-  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

Barbell hip thrust

- 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

Bodyweight single leg hip thrust

- Lie on one side with your legs bent, stacked on top of one another
- Place your forearm firmly on the floor, ensuring that your elbow is directly below your shoulder
- Gently draw your ribs to your hips to engage your core
- Use your obliques to gently raise your hips, ensuring that your body is in a straight line from head to knee
- At the same time, use your glutes to elevate your top knee towards the ceiling, ensuring that you maintain the gap between your waist and the floor
- You should feel tension in your glutes as you do this
- Lower your knee and hips to return to the starting position
- Complete desired reps then repeat on the opposite side

Side lying hip raises

CIRCUIT

- Position a band around your legs just above your knees
- With your knees slightly bent, take lateral steps over and back
- Keep your hips down and toes pointed forward

Banded crab walks

- 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

- Holding a dumbbell at your side, chest lifted and shoulders back
- Place foot up onto the bench/chair and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Complete desired reps then repeat on the opposite side

Dumbbell step-ups

- 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

- 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

- Position yourself on your hands and knees 
- Keep your hips squared
- Lifting your leg straight back and up toward the ceiling, engaging your glutes 
- Cross your lifted leg over kneeling leg, and touch the floor with your toe 
- Return to starting position and repeat for time or reps
(Arcing over and back like a rainbow)

Rainbow kickbacks

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

W3/D5 Booty builder

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