Name: Playbook - Connor Obrochta - Quick Booty Band
Uploaded: 2022-09-01T18:11:19.568Z
Duration: 30 min
Description: Quick Booty Band

This is a quick leg focus toning workout to fire up your glutes!
Get through 2 blocks of 3 rounds each

Equipment:
• mini band
• DDB

Block one work with adding weight to the sumo squat! 3 rounds through 

Movements:
• Sumo Sqaut 
• Banded Step Out (each side) 
• Banded Lateral Leg Raise (each side) 
• Banded Step Back (each side) 
• Banded Kick Back (each side)

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

a standing position with a mini band around both ankles shift over your right leg dropping into a 1/4 squat
- keeping stability (or hold onto something to help stability) drive your foot lateral stepping out and locking your leg out
- toe tap back to the start and repeat

Low Lateral Step Out Banded (L. Leg)

a standing position with a mini band around both ankles shift over your right leg
- keeping stability (or hold onto something to help stability) drive your heel out lateral squeezing your glute 
- toe tap back to the start and repeat

Standing Lateral Leg Raise Banded (L. Leg)

a standing position with a mini band around both ankles shift over your left leg dropping into a 1/4 squat
- keeping stability (or hold onto something to help stability) drive your foot lateral stepping out and locking your leg out
- toe tap back to the start and repeat

Low Lateral Step Out Banded (R. Leg)

In a standing position with a mini band around both ankles shift over your left leg
- keeping stability (or hold onto something to help stability) drive your heel out lateral squeezing your glute 
- toe tap back to the start and repeat

Standing Lateral Leg Raise Banded (R. Leg)

a standing position with a mini band around both ankles shift over your right leg dropping into a 1/4 squat
- keeping stability (or hold onto something to help stability) drive your foot back behind you stepping back and extending your leg 
- toe tap back to the start and repeat

Low Step Back Banded (L. Leg)

In a standing position with a mini band around both ankles shift over your right leg
- keeping stability (or hold onto something to help stability) drive your heel back behind you squeezing your glute 
- toe tap back to the start and repeat

Standing Kick Back Banded (R. Leg)

a standing position with a mini band around both ankles shift over your left leg dropping into a 1/4 squat
- keeping stability (or hold onto something to help stability) drive your foot back behind you stepping back and extending your leg 
- toe tap back to the start and repeat

Low Step Back Banded (R. leg)

In a standing position with a mini band around both ankles shift over your left leg
- keeping stability (or hold onto something to help stability) drive your heel back behind you squeezing your glute 
- toe tap back to the start and repeat

Block 1 - Sumo Squat + band

In this block focus on the weighted RDL 
3 rounds to get through of 4 movements 

Movements:
• RDL 
• Plank Leg Raise (each side)
• Plank Step out (each side)
• TableTop Donkey kick

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

RDL DDB

In an elbow plank position with a band around your ankles
- Drive your heel keeping your leg locked out up keeping your toe pointed down
- squeeze your glute on each Rep

Plank Leg Raise Banded (L. Leg)

Plank Leg Raise Banded  (R. leg)

In an elbow plank position with a band around your ankles
- step your left leg out lateral keeping your toe pointed down

Plank Step Out Banded (L. Leg)

In an elbow plank position with a band around your ankles
- step your right leg out lateral keeping your toe pointed down

Plank Step Out Banded (R. Leg)

- Position yourself in a table top position, (hands under your shoulders knees under your hips keeping your knees off the ground) band anchored to both ankles 
- Keeping your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

Quick Booty Band

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