Name: Playbook - Gracie Kramer - Kettlebell Booty Burner
Uploaded: 2022-09-18T17:59:45.720Z
Duration: 30 min
Description: Kettlebell Booty Burner

Laurie Weiler

Going to need a kettlebell (10-30 lbs), an even surface, & a half hour to kill💪

- With a kettlebell, keep an upright body position & feet hip width apart
- slowly push hips back, putting weights onto heels & engaging glutes/hammies 
- maintain core & proper form as you lower the kettlebell 
- push firmly into ground to bring body back up to starting position
- Perform a deadlift with the kettlebells
- Repeat for desired reps

KB deadlifts

- start with a standard split squat
- keep chest upright & core engaged 
- once the back knee is close to the floor, slightly tilt the upper body forward, putting weight on the bent front leg to lift back leg behind to a horizontal straight leg position 
- return back to split squat & then put to a standing position 
- alternate legs & repeat until reps are complete

Split Squat w back leg extension

- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly back in squat position
- continue until reps are complete

squat jumps

- Begin with kettlebell in hand and feet hip width apart
- Lower kettlebell down by hinging at hips & bringing the L leg behind you
- engage core, glutes, and hamstrings 
- lower KB along shin line as far as you’re comfortable with, without sacrificing form   
**MODIFICATION: place leg behind & place foot firmly on the floor for balance

Kettlebell single leg RDL (R)

Kettlebell single leg RDL (L)

Kettlebell Booty Burner

What a burner! I had to modify one of the banded exercises since my knee started hurting but it was a good workout!

Kettlebell Booty Burner

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