Name: Playbook - Ethan Ayache - W1/D3 Booty program
Uploaded: 2021-12-30T00:14:06.625Z
Duration: 45 min
Description: W1/D3 Booty program

- KB pulsating squats 4x15 
- Cable glute kickbacks 4x10 
- DB straight leg deads 4x10 
- Hip Thrust 6x12
- Abductor machine 4x12

- Hold the DB with your arms extended
- Keep your chest up
- Come down to below parallel 
- Come up a couple inches and back down

KB pulsing squats

- Keep your hips squared
- Kick your leg back with a slight bend at the knee
- Engage your glute as you go up

Cable glute kickbacks

- Keep a slight bend at the knee
- Come down keeping a neutral spine 
- Come down to about mid calf
- Pull back up engaging your hamstrings and glutes

DB straight leg deads

- Push through your heels
- Engage your glutes as you raise your hips
- Pause at the top
- Lower slowly

Hip trusts

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

W1/D3 Booty program

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