Name: Playbook - Grace Noel - Advanced booty building! (GYM)
Uploaded: 2023-07-19T13:01:22.037Z
Duration: 60 min
Description: Advanced booty building! (GYM)

This workout is for intermediate to advanced! You will need access to a gym

Can do this on a wall or bench! Squeeze at the top! Please use a band if you have one available

Banded elevated hip thrusts

Straighten one leg and squeeze at top! 20 on each side then repeat

Elevated straight leg hip thrust

Bring your ankle over your knee and squeeze at top. 20 on each side then repeat

Cross over hip thrust

Abductors

Use a lightweight to start. You can also do this on the smith machine! As you reach the top of the hip thrust, squeeze your glutes and abduct your legs 3 times, then return to your thrust. 

Abduct 3 times EVERY time you reach the top of the hip thrust.

Add weight each round if you can!

Abductor hip thrusts

Using the smith machine, position your feet a bit further out than shoulder width. Inhale as you squat down and exhale as you come up

Wide stance squat

Feet are closer than shoulder width. You may want to lower the weight for this exercise. Make sure you are pressing through your heels and squeezing your glutes!

Close stance squat

Make sure that you are pressing through your side glute! 8 on each side then switch!

Curtsy squat

Bring a plate under your heels. This is GREAT for glutes and hamstrings. Make sure you are engaging your muscles!

Elevated squat

In a split lunge, curve down so you are targeting the side glute

Curved split lunge

Make sure your knee does not go over front toe. One foot is up on bench!

Split lunge

Holding two dumbbells or one at your chest, squat down then pulse for 3 at the bottom. Make sure you are engaging your core!

Front squat with pulse

Holding one dumbbell over your head go straight from a curtsy to a reverse lunge. Make sure abs are engaged! 
Curtsy and lunge count as 1 rep

Overhead curtsy to lunge

Holding 1 or 2 dumbbells. Feet are wide with toes pointed out.

Sumo squat

In the same position, bend at your waist and bring the weights down. Legs should be straight with a slight bend in your knee.

Sumo deadlift

Putting the two exercises together! Squat down then immediately into a deadlift! Please message me if you have any issues or need more assistance 
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1 squat and 1 deadlift count as 1 rep!

Sumo squat to DL

Using the rope attachment, set to 20 to 30 lb to start(you may add weight according to your strength) standing on a bench or box squat down!

Elevated cable squat

Still standing on the bench or box, hinge at hips keeping your legs straight with a slight bend in your knees. You should feel this in your hamstrings!

Elevated cable DL

Staying low, squat walk back 5 steps, THEN while staying low squat 3 reps and 5 steps back in.
Repeat 3 times! Your glutes will be on fire!

Advanced booty building! (GYM)

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