Name: Playbook - Dina Khoury - 30 min Booty Gains!
Uploaded: 2021-01-18T11:49:35.366Z
Duration: 30 min
Description: 30 min Booty Gains!

Make some booty gains with this 30 minute strength training workout! 
Run through the recommended amount of sets for each workout. 
You may pick two exercises and superset between the two until your sets are completed before moving on to the next exercises.
Choose the weight that’s right for you!
Start light and if you feel you can challenge yourself more without risking your form then go for it you powerful human!!

Target Areas:
Glutes
Hamstrings
Quadriceps 
Core
Arms

Hold a weight against the chest. If you have a kettlebell, grab it by the horns; with a dumbbell, hold one of the heads up vertically between your palms.
Position your feet so your stance is a bit outside shoulder-width, with your toes pointed slightly out. If you're taller, you may need to widen the stance a little more.
Drop it like it's hot. Sit back and down between the knees, keeping your chest up the whole time. Make sure you're not falling forward or rounding your back.
Go down as low as you can while keeping your feet flat on the floor. If your heels come up, your stance is still too narrow.
Shoot back up and squeeze those glutes!

Goblet Squats

Target Areas:
Glutes
Hamstrings
Calves

Find an ankle strap or handle to connect to the cable machine that will fit and hold your foot or ankle.
Select a weight (start light then work your way up after each set).
Start with the cable positioned higher for a greater range of motion.
This way will target your hamstrings and glutes as you kick through. 
For added bonus add 10 pulses at the end of each set.

Be sure to do 12 reps for each leg before you move on to your next set.

Cable kick backs

Target Areas:
Glutes
Hamstrings
Quadriceps 

Climb up on an assisted pull up machine, and hold on to the handles on the top.
Place one foot on the pad and drive down with your heel until your leg is straight. Remember to engage your glutes by squeezing. 
Come back up without letting the weight fall back all the way and repeat.

**Before you do this exercise, do a few trial reps on a low weight so you can find the right weight for you. 

Do 12 reps on each leg for every set!

30 min Booty Gains!

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