Name: Playbook - Ethan Ayache - W2/D3 Booty program
Uploaded: 2021-12-30T00:14:06.640Z
Duration: 45 min
Description: W2/D3 Booty program

- Adductor Machine 4x12 
- Wide Leg-Leg Press 4x10 
- Good Mornings 4x12 
- Hip Thrust 4x10
- Hyperextension 4x 15

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

Abductor machine

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Wide leg press

- Stand with your feet shoulder width apart 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Good morning

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

Hip trusts

- Place your hips on the pad
- Raise you upper body engaging your glutes as you come up
- Pause and lower with a slow controlled motion

Hyperextensions

W2/D3 Booty program

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