Name: Playbook - Gracie Kramer - WEEK 1 || DAY 2
Uploaded: 2022-08-28T20:05:38.568Z
Duration: 30 min
Description: WEEK 1 || DAY 2

Kiki

Zachary

Welcome to Day 2, Week 1 of my Gymnast Booty Workout! You can either rotate through the exercises 4X through or complete each exercise’s sets before moving on. We will be incorporating some weight into this workout, so if you do not have access to weights, you can always add an extra set to each exercise, extra reps, or use the resistance band or ankle weights to make it more challenging. Be sure to stretch before you begin & after the workout is complete!

- Holding a kettlebell with both hands
- Start standing vertically, then slowly lower KB to the floor by hinging at the hips & pushing your booty back to maintain tension on heels
- Repeat for desired reps

Kettlebell deadlifts

* 8 reps each leg *
- start standing
- step one foot behind you into a reverse lunge 
- maintain good posture & weight on back leg to engage the glute
- slowly shift your weight into the front leg & use glute to lift back leg for your kick back 
- return back to a lunge position then back up to standing 
- repeat on other leg until reps are complete

Alt Reverse Lunge to Kick Back

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and push into ground to press back up

Kettlebell goblet squat

- Stand with feet shoulder width apart
- Lower into the bottom of a squat 
- Create a small pulse up & down while maintaining good body position
- Keep core tight to avoid using back
- Pulse for desired reps

Squat pulses

WEEK 1 || DAY 2

RhaeAnn

Hala

WEEK 1 || DAY 1

Did this instead of cardio at end of my workout. Great finisher.

Laura

This workout kicked my ass !!!!! (in a good way!!)

WEEK 1 || DAY 2

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