Name: Playbook - Brooke Bohning - Build your booty!
Uploaded: 2024-05-01T22:28:46.114Z
Duration: 45 min
Description: Build your booty!

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* use a platform if your smith machine doesn’t allow the bar to go down all the way if yours is similar to mine! 

- Start with a sumo stance (toes pointed out and feet wider than shoulder width)

- Start at the bottom of the movement, grip the bar and drive through the glutes to bring your body upright.

Maintain a neutral spine, roll the shoulders back and brace your core throughout the entire movement.

Smith Machine Sumo Deadlift

- 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

- Hold the kettlebell in one hand and alternate 
- Step to one side pushing your hips back and down
- Keep your opposite leg extended
- Push through your heel to return to starting position
- Repeat on the opposite side

Lateral lunge

- 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

- Grab a dumbbell, kettlebell, barbell or do bodyweight

- Hold the weight at your chest

- Start by performing a squat, at the bottom of the squat bring a leg back to do a reverse lunge.

- Bring your leg back to starting position and repeat on the other leg.

Both legs count as ONE rep

Goblet Squat Lunge

Build your booty!

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

Booty Focused Workout

Intense Lower Body 💥

Leg Day ❤️‍🔥

Legs on FIRE 🔥

micah

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!

Build your booty!

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