Name: Playbook - David Kirsch - Ass Blaster Workout
Uploaded: 2021-01-18T11:48:35.535Z
Duration: 45 min
Description: Ass Blaster Workout

Claudia Catalan

Βαλεντινη Χουστη

The Master of the Ass presents a circuit of four effective moves to get your best butt yet.

1. Start with your feet shoulder width apart. Balancing in your right leg, bend at the waist and reach your left hand down to your right foot, extend you left leg straight behind you.

2. Keep both hips square during the movement. Return to the stating position. That's one rep. Perform fifteen repetitions on each leg.

Single Leg Deadlift

1. Stand with your feet shoulder-width apart. Step your right leg back and behind your left leg and lunge, almost as if curtsying. hold a dumbbell, or water bottle in each hand. 

2. Return to starting position. That's one rep. Perform fifteen reps on each side.

Reverse Crossover Lunge

1. Start with your shoulder blades against a stability ball. Bend your knees to about 90 degrees, and make sure your feet are flat on the floor.

2. Take a big breath in, blow your air out fully, and brace your core.
Squeeze your glutes, lift up your hips, and hold a second or two.  Raise bar upward by squeezing your glutes and lifting up your hips. Hold a second or two. Repeat fifteen times.

Hip Thrusts

1. Lie face down on top of a stability ball with your hands on the floor close to the ball and your feet flexed and spread wide touching the ground.  

2. Balance on your hands and then lift your legs and bring your heels together scissoring with your legs.  Pause for five seconds then repeat.  Do thirty repetitions.

Stability Ball Scissors

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