Name: Playbook - Danielle Gray - 12 Minute Booty Burn
Uploaded: 2023-09-05T02:36:23.681Z
Duration: 12 min
Description: 12 Minute Booty Burn

Get your bottom burning with this quick and effective functional workout. Be sure to read the directions before beginning! If you’re not sure how to do something, expand the written instructions or message me!

Equipment Needed:
- Mini Band
- Dumbbell, Kettlebell, or Barbell

50 seconds on, 10 seconds rest. One round with the working leg being the left side, then the second round, do the right leg. For weights, you may use dumbbells, a barbell, kettlebells, or a resistance band.

Use a barbell, dumbbells, a kettlebell, or a band for resistance. Find the appropriate weight for the number of reps required. Use a cushion if needed for comfort. Sit and slide your legs under the bar with your back against the chair. Make sure when you lift up, you push down on the bench, not back, to prevent it from sliding. Set up is most important before you begin the exercise. 

Keep your spine (and neck) neutral throughout the entire movement. Look forward at the bottom, look at the ceiling at the top. Keep your core tight and squeeze your glutes as hard as you can up top.

Weighted Glute Bridges

Stand and hold on to something (two fingers only!) for balance. Lock out and fully squeeze both legs. Your back leg should ONLY go back due to you contracting your glute muscle. This should not go into your back at all. Maintain torso positioning and engage your core. Make sure you're kicking straight behind you. 

Modification:
- Bodyweight

SL Banded Glute Kickbacks

Stand on one leg with the other leg straight out in front of you. Hold a weight in your hands in front of your chest or extended straight in front of you. Have a chair, couch, bench, or box behind you. Lower down and sit with your chest upright. Keeping the bottom foot where it is, push through your heel and glutes to stand back up. 

Modifications: 
- DL Box Squats
- Hold on to something on the way up 

Progressions: 
- Weighted SL Box Squat Jumps

Weighted SL Box Squats

Put a band around your knees, lie on your back, lift your hips off the floor and hold one leg up. Trying to keep the other leg still, move the hovering leg out and back in. Be sure to keep your hips up! 

Modifications:
- Glute Bridges
- SL Glute Bridges

Progressions:
- Add a glute bridge in between reps

SL Banded Glute Bridge Abductions

Put something in front of you as a target to reach for as you lift your back leg into a SL deadlift. When you squeeze your glutes to come back up, drive that back leg up into your chest and skip as high as you can. This will challenge your power and your balance at the same time! 

Modifications: 
- SL DL only 
- Bilateral Deadlift 

Progressions: 
- SL DL to Power Skip to SL Tuck Jump

SL Deadlift to Power Skip

Like regular candlestick jumps, start with two feet and roll back to a candlestick shape. When rolling forward, bend one leg and stand up. Jump is optional. Keep that leg up from then on, SL squat to the ground, roll back to candlestick and jump back up with the same leg. Then alternate sides. 

Modifications: 
- Double Leg Candlesticks Jumps
- Candlesticks on Floor 

Progressions: 
- SL Candlestick Tuck Jumps

SL Candlestick Jumps

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I liked this one!  Even an old fart like me can do it!!!😂😂😂

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So easy and yet I definitely felt it. Love it.

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