Name: Playbook - Ethan Ayache - W1/D1 Booty program
Uploaded: 2021-12-30T00:14:06.619Z
Duration: 45 min
Description: W1/D1 Booty program

- Leg Extension 4x 15 
- Leg Curl 1x 20, 3x 12 
- BB squat 3x15,12,10,8
- DB Walking Lunges 4x12 (each side)
- DB Goblet Squat 5 x 10

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Leg curls

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

BB squat

- Lower down to create a 90 degree angle with your front leg
- Don't let your knee surpass your toe
- Keep your back neutral and stay upright

Walking lunges with dumbbells

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

DB goblet squat

W1/D1 Booty program

More workouts from Ethan Ayache