Name: Playbook - Bronthie Bee - Booty Blast
Uploaded: 2022-10-29T10:37:50.759Z
Duration: 45 min
Description: Booty Blast

I did your Quad Blast before this and WOW I’m drenched and have serious muscle fatigue!!! 🤩

Alisha

You will need a set of light, medium and heavy dumbbells for progressive overload. 
Use weights that challenge you.

- Raise your leg engaging your glutes
- Keep your hips squared
- Both sides (complete one side at a time)

Weighted donkey kicks

- Position yourself on your hands and knees
- Place dumbbell on back of knee & squeeze to keep in place
- 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

Fire hydrants (weighted)

- Begin with feet wide and toes slightly pointed out
- Use dumbells or Kettlebells
- Press hips back and lower down until knees are 90 degrees

Sumo squats

- Feet hip width apart 
- Raise the dumbbells to shoulders
- Keep your chest up
- Push your hips back as you come down

Dumbbell squat with front rack

- Keep a slight bend at the front knee
- Come straight down until you reach shin height 
- Pull back up
- Do one side first and complete the routine on the opposite side

Dumbbell bulgarian split squat

- Begin with back supported and weight on your hips
- Bend knees to 90 degrees
- Raise hips towards the ceiling and engage glutes

Booty Blast

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