Name: Playbook - Caitie June - Week 5-8: Day One
Uploaded: 2023-07-04T22:30:57.386Z
Duration: 60 min
Description: Week 5-8: Day One

Wow! That really got my heart rate up and my legs shaking 😅🦵🏼

Jennifer

Week 5-8: Day one of my booty growth program

- Start with your back foot on top of an elevated surface and a dumbbell in each hand
- Slightly hinge your upper body forward to focus more on your glutes (these types of squats will still work the quads but leaning forward targets more of your glutes as well)
- Lower down pushing your hips back slightly
- Lower back knee towards the bench
- Push through your front leg to come back up - Complete desired reps then repeat on the opposite side

Dumbbell bulgarian split squat - leaning forward

- Push through your heels to come up 
- Pause at the top and engage your glutes 
- lower back down half way, don’t let your booty come all the way to the floor(you just want to feel the stretch on your glutes and hamstrings here)
- raise barbell back up to the top

Kas glute bridge

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

Dumbbell box step ups

- Begin standing on an elevated surface 
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Week 5-8: Day One

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