Name: Playbook - Ethan Ayache - W3/D1 Booty program
Uploaded: 2021-12-30T00:14:06.649Z
Duration: 45 min
Description: W3/D1 Booty program

- BB squats 1x20, 4x15
- Leg extensions 4x15
- Leg curl 1x20, 4x12
- BB lunges 4x12 each leg
- KB goblet pause squat 4x10

- 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

- 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

- Take your heels towards your glutes
- Keep your hips on the pad
- Lower with a slow controlled motion

Leg curl

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell reverse lunges

- Start with a hip width stance
- Keep your chest up
- Pause at the bottom
- Push through your heels to come back up

W3/D1 Booty program

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