Name: Playbook - DANI COMPLEXX - Bonus: Bootie & Abs
Uploaded: 2022-05-25T22:20:02.395Z
Duration: 45 min
Description: Bonus: Bootie & Abs

Alyssa

This is a bonus workout and is not required to complete but if you want to get some extra bootie and ab work, feel free to add this in on a day that isn’t back to back with a similar workout. 

Recovery is important for growth, keep that in mind 🧠

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

-Sit on top of the Swiss ball
-Slowly walk yourself down and out to where just your head, shoulders and upper back are on the ball 
-Keep your feet underneath you and not too far ahead
-Drop your hips straight down for a stretch in the buns 
-Squeeze up as strong as you can 

Pro Tips: 

Add a hip band around the knees for some added activation as well as add weight to this incrementally as you progress on. 

You can handle a good amount of weight on this exercise so use that to help build your back side. 

Be intentional about contracted your flutes to the top 🍑

Swiss Hip Thrust

Lay on top of a BOSU ball with your back right in the middle. 

You want to be able to stretch back over the BOSU comfortably. 

Next, pick a leg to and use the opposite arm to contract in like a ab bicycle. 

The other arm will help stabilize you either on the ground or behind your head. 

As you stretch back resist and the stretch and squeeze into the contraction as much as you can. 

No BOSU? 

Do regular bicycles on the floor

Bonus: Bootie & Abs

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