Name: Playbook - GINA - Challenging Booty Focus Workout 🍑
Uploaded: 2023-03-13T03:29:20.517Z
Duration: 70 min
Description: Challenging Booty Focus Workout 🍑

Mercedes

- Sit back and down into a deep squat
- Gently press your knees out using your elbows as you shift your weight back and forth
- hold at the bottom for 5 seconds

Deep squats

- Begin with your feet in wide stance
- have a band above your ankles 
- keep legs slightly bent as you kick to the side with one leg
- Return to the starting position and repeat

Banded Lateral Kicks

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Banded clamshells

- SET 1 = light weight (easy)
- SET 2 = easier than the first but more weight
- SET 3 = Challenging but able to do 8 reps 
- SET 4 = same as set 3

- 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

Barbell back squat

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting
- last set should be the most challenging (less reps more weight)

Barbell hip thrusts

4 rounds!
1 set of dumbbell rdl + 1 set of body weight reverse lunges = 1 round

- Begin with kettlebell in hand and feet hip width apart
- Lower kettlebell down while straightening your leg behind you
- 12 reps per leg

DB single leg RDL

- Stand with your feet close
- Step back into a reverse lunge 
- Stand back up to the starting position
* Work both sides

Bodyweight reverse lunges

Leg killer

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

Challenging Booty Focus Workout 🍑

Imelda

Dumbbell only Glutes 🍑

Martina

Mixed some of this workout with the workouts from advanced booty program and it was 🔥🔥🔥🔥🔥🔥

Samiya

Progressive overload Booty Workout 🥵

Chantal

Adriana

I think my glutes are going to fall off 😫😫😫

Heather

ADVANCED Booty Workout 🍑

Ooohhh myyy goioossshh!!!! 🥵🥵😭😭. My lower body is throbbing!!

Kclyn

Finally made it back to the gym 🙃 This workout kicked my last butt 🍑🔥

Cintia

You have always inspired me, ever since I found you on TikTok! I don't know you personally, but seriously, so much love to you! You're helping me get ready for my wedding! My ass is on fire...

Arcelia

DEFINE YOUR QUADS!

Christina

Haven’t had a good workout like that for a long time. It was hard!!! But I feel good for doing it :)

Tonya

Valeria

BOOTY workout 🍑

Tsering Asha

Chelsea

Heavy Lifts GLUTES

Michelle

Man my legs are dead after but I love every second of it

YOUR Activation Circuit

Hamstring Focus + Glutes

Great workout! The explanations  & visuals on how to do them are a game changer

Jocelyn

Valentina Loiero

Emily

Glute Workout- ON CABLES!

I triggered a tension headache - otherwise I loved what I was able to do of the workout - getting back into it so I’ve been seeing where I am with weight etc.

Challenging Booty Focus Workout 🍑

Community

More workouts from GINA