Name: Playbook - Brooke Bohning - Booty Focused Workout
Uploaded: 2024-05-01T22:28:46.089Z
Duration: 45 min
Description: Booty Focused Workout

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- Start by placing the bar on your upper back right around your mid trap

- Walk your feet slightly in front of you and find a stance of feet that feels best for you

- Lower yourself into a squat by hinging at the hips and bending at the knees

- Drive through the heels of your feet to bring your body back upright 

- Increase your weight with each set

Smith Machine Squat

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Smith Machine - Barbell reverse lunges

- Support upper back on a bench and the dumbbell on the top of your thighs 
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting
- Increase the weight with each set

Dumbbell Hip Thrust

- Begin with kettlebell in hand and feet hip width apart
- Lower kettlebell down while straightening your leg behind you

Kettlebell single leg RDL

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

- Place your glute band right above your knees

- Hold onto something for support

- Slightly hinge at the hips while bracing at your core

- Kick one leg back slowly while squeezing the working glute. The range of motion should be very small to keep the movement in the glutes and not engage the lower back.

Banded Glute Kickback

Booty Focused Workout

Quads & Calves

Needed to mix up my leg routine, this one was 🔥🔥🔥

Ellie

Gosia

Glutes & Hamstrings

Jordyn

Quads & Glutes

Full Leg Day

kirsten

Beginner Friendly Leg Day

Full Leg Workout

Brutal Quads & Glutes!

GLUTES ON FIRE 💥🔥

Still impressed by this workout, I always feel AMAZING after it 💚💚💚

Glute Workout 🍑

Grow your Glutes!

Alyssa Thomas

Lower Body Killaaaa 💥💥

Raynia

I’m dead, if I don’t have a butt like Brooke after this idk what will do it 🤷🏼‍♀️ #goals

The HOLY GRAIL of Glutes 🔥

The BEST Glute Workout 🤝

Smith Machine Leg Workout

Intense Lower Body 💥

Leg Day ❤️‍🔥

Legs on FIRE 🔥

micah

Build your booty!

Beginner Friendly Quads & Glutes

Lower Body 💥

Booty Focused Workout 🍑

Glutes 🍑

Advanced LOWER BODY

Dumbbell Only Glutes

Dumbbell Only Lower Body

Dumbbell Only Glutes & Hamstrings

Dumbbell Only Full Leg Workout

Been doing this workout twice a week, and I've gained almost 3 INCHES on my booty! I thoughts she was stubborn but Brooke has her growing 😤💚

Amazing workout!! I think I'll change up the weight as the reps go down.. I'm sweating!

Booty Focused Workout

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