Name: Playbook - GINA - Progressive overload Booty Workout 🥵
Uploaded: 2023-03-13T03:29:20.478Z
Duration: 70 min
Description: Progressive overload Booty Workout 🥵

Martina

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

Samiya

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides 30 seconds each, 2 sets

Lateral leg swings

- 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

- lightly jog then extend one foot out with heel on ground, keep leg straight 
- run hands down your hamstrings, and then bring both arms above your head

Hamstring stretch runs

3 rounds = 3 supersets 
1 superset= BOTH exercises!
Try and only Rest after each superset

- Place band around your ankles
- Assume half squatted position
- Keep feet shoulder width apart and straight ahead
- Step laterally with one leg and return to starting position

Lateral band taps (ankles)

- Have a band around your ankles with a slight hinge at the hip 
- engage your core and kick back your leg directly behind you, then come forward

Reverse Glute Kick

- Lay on the floor with your legs bent with a band above the knee 
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

Activation

- 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
Set 2 and 3 should be the most challenging

Barbell hip thrusts

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing
- set 2 and 3 should be the hardest

Barbell RDL

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side
- set 2 and 3 are the hardest

Deficit reverse lunge

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

Progressive overload Booty Workout 🥵

Imelda

Dumbbell only Glutes 🍑

Chantal

Adriana

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

Heather

ADVANCED Booty Workout 🍑

Mercedes

Challenging Booty Focus 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.

Progressive overload Booty Workout 🥵

Community

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