Name: Playbook - TRANSFORM YOU By Destiny - W2/D1 Instant Pump Round Booty Workout
Uploaded: 2022-12-07T12:42:16.714Z
Duration: 27 min
Description: W2/D1 Instant Pump Round Booty Workout

In this dumbbell Only workout you will activate your inner booty and it will help you build a stronger lower body

Start in a traditional squat stance with your feet about shoulder-width apart and toes pointed forward. Clasp your hands together at your chest.
Take a step to the side with your right foot until your stance is 3–4 feet wide, or wider than hip width. Wider is OK as long as you can perform the move correctly.
Angle your toes out and away from the center of your body (about 45 degrees) by laterally rotating at the hip. Make sure your knees are still tracking over your toes.
Move your hips back slightly and bend your knees as you lower your body into a squat position. Draw your tailbone straight down to the floor. Be mindful to keep your spine neutral, core engaged, and eyes forward throughout the movement.
Lower until your thighs are parallel to the floor. You can go lower or shorten the squat if parallel is too low or if you can’t maintain your leg alignment.
Pause in the squat position for a few seconds. Then, engaging your glutes, press up to standing, driving up through your heels.

Dumbbell sumo squat

Hold a dumbbell in the hand opposite the lead leg assume a split stance elevate. The rear foot on a bench or box maintain a vertical trunk and descend into a squat. 


Lower until your front thigh is almost horizontal, keeping your knee in line with your foot. Don't let your front knee travel beyond your toes. Drive up through your front heel back to the starting position, again keeping your movements measured.

Repeat on the other side

Dumbbell single Arm Bulgarian Split Squat

- Step forward keeping your chest up
- Bring your back knee down until both legs are at 90 degrees
- Then step backwards and repeat the motion
* Work both sides

Alternate Forward to backward lunge

Just like the previous one

Hold 2 dumbbells in both hands
the lead leg assume a split stance position The rear foot on a bench or box maintain a vertical trunk and descend into a squat.

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Double arm Dumbbell bulgarian split squat

- Place your upper back on a bench, and dumbbells at your hips
- Push through your heels bringing your hips up 
- Engage your glutes as you come up
- Lower back to starting position

W2/D1 Instant Pump Round Booty Workout

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