Name: Playbook - Gracie Kramer - WEEK 3 || DAY 1
Uploaded: 2022-08-28T20:05:38.627Z
Duration: 30 min
Description: WEEK 3 || DAY 1

Welcome to Day 1, Week 3 of my Gymnast Booty Program!

You will be rotating through the exercises 3 times, so take your time & be intentional with your movement. This workout will only require a resistance band & a soft surface so you can do this right at home. Be sure to stretch before you begin & following the workout to prevent injury & muscle tightness!

- place band on thighs right above knees 
- lay on your back, with knees bent & feet firmly planted on floor
- push up using glutes & hamstrings
- push knees outward using outer thighs but keeping hips up
- lower back down & continue until reps are complete

Banded Glute Bridge + Abduction

- hold glute bridge at the top
- squeeze outer thighs & glutes to press knees outward 
- hold until 10 seconds is up

Banded Glute Bridge Hold

- place band on thighs above knees
- lay on side, w elbow propped up 
- start in a tucked position & open using bottom glute

Banded Clam Shells (R)

Banded Clam Shell (L)

Banded Fire Hydrants (R)

Banded Fire Hydrants (L)

- perform a traditional squat with a pull apart at the bottom of the squat
- maintain tension on band at all times & a strong upright body position

Banded Squat Pull Aparts

WEEK 3 || DAY 1

Kiki

RhaeAnn

Hala

WEEK 1 || DAY 1

Zachary

WEEK 1 || DAY 2

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

Laura

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

WEEK 3 || DAY 1

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