Name: Playbook - Connor Obrochta - Booty Builder
Uploaded: 2022-09-01T18:11:19.525Z
Duration: 60 min
Description: Booty Builder

Grow 👏🏼 Your 👏🏼 BOOTY👏🏼 

This workout has 3 blocks focusing on all on your booty  and getting your glutes fired up!

Work through the blocks squeezing on each Rep to get maximum gains!

These 7 movements will be your best workout prep to get your body connected to movement and loads you are about to put on yourself!

• Squat to Rotation
• Good-morning to rotation
• Extended Reverse lunge to reach/lateral bend 
• Spider-Man Lunge to Rotation
• Pike 
• Scorpion kick 
• Twister

Starting in squat stance with your toes slightly rotated out.
- Complete one Squat staying at the bottom (hips down chest up) press in on your knee and rotate against it the other way
- Complete a rotation to each side then stand up and repeat

Squat to rotation

In a shoulder width stance with your knees slightly bent
- start with your hands on the back of your head driving your elbows behind your head
- hinge at your hips allowing your chest to fall over your toes, hips behind your heels, and back flat
- at the bottom of the hinge add a rotation to each side pressing in on each knee and keeping your back flat

***Hold each Rep for 4-8 seconds

Prisoner Good-morning to rotation

In a standing position
- reach on leg back extending as far back as you can handle and dropping into a lunge 
- staying in the lunge and slightly pushing your hips forward
- reach your arms back behind your head opening up your hip flexors 
- add a lateral bend towards the front knee side 

***Hold each Rep for 4-8 seconds

Extended Reverse Lunge to Reach & Lateral Bend

- Start in a plank position with core engaged
- Bring your foot to the outside of your hand
- drop your same side elbow down towards the ground and rotate up same knee aide
- Return your leg to the starting position
- Repeat on the opposite side

Spiderman Lunge / worlds greatest

- Start in a push-up position with your core engaged
- Press into your hands with a flat back and your glutes up towards the sky
- reaching your head back to your toes to keep opening up your shoulders and hamstrings

*** hold each rep for 4-8 seconds

Pike / Down Dog

In a prone position laying flat on your stomach and arms out to either side of your body hugging/gripping the ground
- only rotate through the lower half bringing your right foot across your body and up to your left hand
- retrace it back and switch sides

Scorpion Kick

Lying flat on on your back in a supine position
- pull your right knee into your chest, keeping it high rotate it to your left side getting the knee all the way down to the floor
- holding your knee down reach your opposite arm away 
- take a couple deep breaths and switch


***hold each for 4-8 seconds maximizing each rep

Supine Twister

EveryDay Dynamic Warmup

Block one focusing on and getting your glutes fired up!

Keep the weight high as you go through the movements squeezing your glutes on each Rep!

- 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 

- Tip* try to keep your front knee inline with your toe not letting your knee fall outside of the foot.
- think about a clock ( you are 12 o clock) step your right foot back to 7 o clock and your left foot back to 5 o clock

Goblet Alternating Curtsy lunge

- With your back on a bench and feet out in front
- keep your middle to upper back on the bench and anchor a DB to your hips 
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower down to starting position

** Tip ** Add a 2 seconds hold at the top on each Rep to feel your glutes work

Elevated DB Glute bridge

- Standing on one foot with the opposite leg forward
- Push your hips back and down as you lower 
- Touch the bench with your hips lightly 
- Stand back up
- Use your arms for counter balance
- Complete desired reps then repeat on the opposite side

Bodyweight assisted pistol squat (L. Leg)

Bodyweight assisted pistol squat (R. leg)

Block 1 (Glute)

Block 2 focuses on Single leg movements while pushing some aerobic exercise!

When working with weight continue to increase the weight on each round squeezing your glutes on each Rep!

Start with R leg forward and left toe at your right heel
- keeping all body weight shifted over your front leg 
- press your hips back hinging at the hips keeping a slight bend in your knee
- feel the load on the front hamstring
- drive your hips forward and repeat

DDB Single Leg Deadlift (R. Leg)

Start with L leg forward and right toe at your left heel
- keeping all body weight shifted over your front leg 
- press your hips back hinging at the hips keeping a slight bend in your knee
- feel the load on the front hamstring
- drive your hips forward and repeat

DDB Single Leg DeadLift (L. Leg)

Starting in a Squat stance 
- Drop into a Squat, as you are coming up, jump your feet together 
- fall right back into the squat and repeat

Squat Tap

Standing next to the bench lateral to it being your R. Leg up on the bench
- grab a weight in your left hand
- keeping your hips back, drive up through your heel toe tapping at the top of the bench for stability
- step back down sitting back on your heel lowering slowly

Lateral Step Up (R. Leg)

Standing next to the bench lateral to it being your L. Leg up on the bench
- grab a weight in your right hand
- keeping your hips back, drive up through your heel toe tapping at the top of the bench for stability
- step back down sitting back on your heel lowering slowly

Lateral Step Up (L. Leg)

Starting with one foot up on a bench standing lateral to it
- push through your heel keeping your hips back as you hop/shuffle over the bench replacing your other foot on
- sit back on your heel and drive back up through your heel and continue the reps

Lateral Bench Shuffle

Block 2 (Glute - Aerobic)

Block 2 focuses back on the glutes but with more core involved!

As you go through the rounds choose a weight that will challenge you still keeping the full range of motion!

3 rounds to get through!

With a Dumbbell attached to your chest for your ‘Goblet Hold’
- Step back dropping down to 90’ with your back leg
- Drive through your front heel to bring yourself back up 
- Alternate sides

Goblet DB Reverse Lunge

Coming down to a lunge hold with your Left leg forward
- make sure you have not legs at 90’ with your back knee hovering the ground
- with a DB at chest level holding on both sides of the DB heads 
- rotate your upper body pressing it laterally to the left then rotating all the way through and pressing to the right

Lunge hold 180’ press (L. Leg)

Coming down to a lunge hold with your right leg forward
- make sure you have not legs at 90’ with your back knee hovering the ground
- with a DB at chest level holding on both sides of the DB heads 
- rotate your upper body pressing it laterally to the left then rotating all the way through and pressing to the right

Lunge hold 180’ press (R. Leg)

In an elbow plank position
- shift your body slightly forward bringing your right knee up to your right tricep
- extend back to the start and repeat

Tip* allow your core to work pulling with your abdominal muscles feeling each Rep

Plank March

In an elbow plank position with feet together
- keep hips slightly higher than shoulders
- allow hips to fall over to the right coming down towards the ground, picking your hips up and over to the other side

Booty Builder

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