Name: Playbook - Gracie Kramer - WEEK 1 || DAY 1
Uploaded: 2022-08-28T20:05:38.559Z
Duration: 30 min
Description: WEEK 1 || DAY 1

Kiki

RhaeAnn

Hala

Wally

O shoot girl that's a b lol my bum thanks you! 😆

Cass

Rockael

Welcome to Day 1 of the Gymnast Booty Program! You will be learning new & unique ways to train those glutes without the crazy weights or painful impact on your joints. These workouts have been made for your convenience & can all be completed at home. I’m so excited for you to begin your booty building journey with me! Let’s get after it💪

- place band around ankles 
- start standard jumping jacks 
- squeezing from glutes & outer thighs
- continue until time is up

Banded Jumping Jacks

30 SECONDS ON RIGHT LEG/30 SECONDS ON LEFT
- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire hydrants

30 SECONDS ON RIGHT LEG/30 SECONDS ON LEFT

Standing Banded Kick Backs

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion, then straighten leg out to horizontal height
- hold straight for a second, then bend knee & slowly return to the starting quadruped position

4 Count Fire Hydrants

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

Glute bridge

- start in standard glute bridge position
- step straight out with one leg, then repeat on other leg (do not fully lock knees out)
-  bring feet back to a normal glute bridge one leg at a time
- keep hips lifted using glutes (not your back)
- maintain a steady but intentional pace

Glute Bridge Walk Outs

- place band around both ankles
- engage core, keep good posture, & hips flat
- start lateral steps on one side for 2-3 steps, then switch direction to the opposite way
- continue until time is up

Banded Lateral Walks

- start standing
- step backward to a controlled lunge (knee should safely hover above ground)
- from the lunge, press into front leg & lift using the glute to bring back leg up
- keep core tight & good upright posture
- lift back leg to engage glute, but do not lift with lower back
- return to lunge after lift, then back to standing position to repeat on opposite side

WEEK 1 || DAY 1

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