Name: Playbook - Bryanna Williams - BOOTY BABYYY
Uploaded: 2021-09-23T15:13:58.641Z
Duration: 90 min
Description: BOOTY BABYYY

An absolutely fire Glutes focused workout

- Select the weight you would like to use, then adjust starting position so knees are together with pads outside knees.
- Push against pads through a complete range of motion.

Abduction

- Begin seated on the ground or with back supported by a bench or box with a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that it is directly above your hips, and lay down flat on the floor or on the bench/box with it about mid-back.
 - Begin the movement by driving through with your heels, extending your hips vertically through the bar. Your weight should be supported by your upper back and the heels of your feet. 
- Extend as far as possible, then reverse the motion to return to the starting position.

Barbell Hip Thrust

- Begin with a bar on a rack at shoulder height. Rack the bar across the rear of your shoulders as you would a power , not on top of your shoulders. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Step back from the rack.
- Begin by bending at the hips, moving them back as you bend over to near parallel. Keep your back arched and your cervical spine in proper alignment.
- Reverse the motion by extending through the hips with your glutes and hamstrings. Continue until you have returned to the starting position.

Good Mornings

- Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle.
- Face the weight stack from a distance of about two feet, grasping the steel frame for support.
- While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly ""kick"" the working leg back in a semicircular arc as high as it will comfortably go as you breathe out. Tip: At full extension, squeeze your glutes for a second in order to achieve a peak contraction.
- Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position.
- Repeat for the recommended amount of repetitions.
- Switch legs and repeat the movement for the other side.

BOOTY BABYYY

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