Name: Playbook - BWMN Active - W1/D4 Booty
Uploaded: 2024-01-22T12:12:10.780Z
Duration: 45 min
Description: W1/D4 Booty

Intense and awesome - great workout - great toning - love using the ankle weights!

Olga

4 Rounds (ankle weights):
- Lunge Jumps x 20 e/s
- Straight leg circles x 20 e/s
- Straight leg circles opposite direction x 20 e/s

4 Rounds:
- Booty pulses x 20 e/s
- Lunges with kick back x 12 e/s
- Glute bridges x 30
- Curtsey lunge x 12 e/s

- Lunge Jumps x 20 e/s
- Straight leg circles x 20 e/s
- Straight leg circles opposite direction x 20 e/s

- Step back into a reverse lunge 
- Chest up, eyes forward
- Jump to bring the front leg backward and back leg forward 
- If you need to step instead of jump that’s fine as well

Lunge jumps

- Lying on your side lift one (straight) leg away from the midline of your body 
- Make circles with your foot 
- Once rep count is reached, change sides

Straight Leg Circles (Front to Back)

Straight Leg Circles (Back to Front)

Circuit 1

- Booty pulses x 20 e/s
- Lunges with kickback x 12 e/s
- Glute bridges x 30
- Curtsy lunge x 12 e/s

- Start on all 4’s with one leg extended 
- Maintain a straight leg 
- Brace core 
- ‘Pulse’ leg up and down, controlling the movement

Booty pulses

- From a standing position take one step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Push up through the front leg 
- Squeezing through the opposite glute, kick your leg back

Reverse lunge w/ kickback

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back down to starting position

Glute bridges

- Step one leg back behind the other leg (diagonally) 
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position

Curtsy Lunges

Circuit 2

W1/D4 Booty

Not beginner friendly, also would like some tips on foot placement and correct movement

W1/D4 Booty

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