Name: Playbook - Danny Saltos - W2/D4 DAY 8: OPTIONAL - Booty Focus (30 Min)
Uploaded: 2024-01-15T05:56:21.564Z
Duration: 30 min
Description: W2/D4 DAY 8: OPTIONAL - Booty Focus (30 Min)

Alexandra

Vardui

This is an optional workout for those that want an additional day to workout and/or focus on glutes. Each one of these workouts will be 30 mins or less. Focusing on a burn and a really good Glute pump.

Perform each exercise in a circuit and repeat the circuit 3x

Step laterally and drop into a squat 

Each squat counts  as a rep

Alternating Step and Squat

Standing while holding onto a stable surface 

Slight bend in the knee 

Keep your torso upright

Standing Hip Abduction Right

Standing Hip Abduction Left

Glute Superset

This mega set will combine 3 moves that exclusively target the glutes

With the band over the thighs 

Drop your bum a few inches 


Make sure to keep your form and feel the burn

Squat Pulse

Start by placing a band over your ankles. 

In an athletic stance, start traveling in one direction maintaining wide distance between your feet. 

Walk about 10 feet in one direction and then repeat in the opposite direction.

Lateral Band Walk

Hands below your shoulders 

Knees below your hips 

Band over the thighs (a little higher so that you can get more range of motion)

Fire hydrants  Left

Fire hydrants Right

Glute Triplet

Start on your left side raising your right heel.  

Toe pulled in and angled at the ground. 

Lift your leg controlled with a band over the thighs.

Side Lying Glute Raise w/band LEFT

Side Lying Glute Raise w/band Right

Perform a single leg glute bridge and remember to push through your heel and squeeze in your bum.

15 reps per leg

Single leg glute bridge Right

Single leg glute bridge Left

W2/D4 DAY 8: OPTIONAL - Booty Focus (30 Min)

Allie

Lorena

Andrea Alvarez

POST-WORKOUT: Cool Down (10 Min)

Would love for a cool down / warm up to be written out like the workouts. Option of a video and the instruction

Chrissie

PRE-WORKOUT: Warm Up 1 (6 Min)

Nallely

Amanda Hollen

PRE-WORKOUT: Warm Up 2 (5 Min)

Tatyana

Veridiana

W1/D1 DAY 1: Lower Body (45 Min)

Woo!! Glad I got up this morning to do this workout!! 🔥

Gerardo

Anna

W1/D2  DAY 2: Lower Body (45 Min)

It keeps getting better and better. Great workout for people with significant knee wear

David

W1/D3 DAY 3: Lower Body (45 Min)

LISSA Macchiavello

Anette Solveig Grasmo

W1/D4 DAY 4: OPTIONAL -  Booty Focus (30 Min)

Sandra

Laura

Amazing, you’re awesome 🫶🏻 I couldn’t do cardio afterwards though! I always feel guilty but almost never feel strong enough to do it! My endo ovaries can’t take it lol

W2/D4 DAY 8: OPTIONAL - Booty Focus (30 Min)

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