Name: Playbook - Corinne Nicewick - Quick Booty Pump
Uploaded: 2022-04-30T00:47:04.105Z
Duration: 15 min
Description: Quick Booty Pump

Get in a quick booty pump to help tone your glutes and/or activate these muscles for a more efficient weighted leg workout

Make sure to do 20 reps per side for each set!

- Place booty band around knees
- Engage abductors and Glutes by pulling heel out and back
- Return to start position
- Repeat on both sides

Banded Glute Extension

- place band around knees
- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Banded Fire hydrants

Booty Band Activation 1

Make sure to repeat the full amount of reps noted for BOTH sides of each exercise

- 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

Curtsy lunge

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Banded clamshells

Booty Band Activation 2

Make sure to do the noted amount of reps for EACH SIDE

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

Bulgarian split squat

- Place the band under your feet and grab each end at just above foot height
- Engage your lats
- Pull the band up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Quick Booty Pump

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