Name: Playbook - Aubree Aldous - TUESDAY - 🍑 BOOTY
Uploaded: 2023-04-13T02:50:35.039Z
Duration: 50 min
Description: TUESDAY - 🍑 BOOTY

- Stand with feet shoulder width apart
- 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

Air squats

Crab walks

Warmup

- Support upper back on a bench and the barbell or dumbbells across your hips
- With both knees bent to 90 degrees, slowly lower your glutes to the floor and press back up to starting
- Lowering should take to count of 5

Db hip thrust slow release

- Support upper back on a bench and the barbell or dumbbells across your hips
- With both knees bent to 90 degrees, lower your glutes to the floor and press back up to starting
- Pulse at the top

Db hip thrust pulse

Circuit 1 - heavy!

- Slightly lean forward
- Draw cable or band in 45 degree angle back behind body
- Keep foot flexed
- Slowly release foot back to starting position

Cable/Band medial kickback

- Lying face down with the soles of your feet together and knees outward
- Lift your feet up and squeeze your glutes
- Pause at the top then lower back down to starting position

Reverse frog pumps

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Weighted frog pulse

Circuit 2

Wide stance db squat

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

* if you don’t have a barbell, position dumbbells on your traps so that the bottom of the weight is toward your back

Barbell back Squat - sumo stance

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by jumping back down and landing softly or stepping backwards off the box

Box jumps

Circuit 3

TUESDAY - 🍑 BOOTY

I’m going to feel that one! 🥲😂🤍

Bree

Meli

Bella

Lower Body + Core

KICKED MY BUTT! Thanks for an awesome workout, I feel so strong. 💪🏼

Amanda

Lower Body + core

This was SO tough- sweaty and shaky!! Feeling great!

Celene

LOWER BODY + CORE

LOWER BODY & CORE

TUESDAY - LOWER BODY + CORE

FRIDAY - LOWER BODY + CORE

Super tough To get through all the circuits! Shaky legs tell you that was a great workout!

TUESDAY - 🍑 BOOTY

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