Name: Playbook - Hannah Brooke - W1/D3 Booty Day (Weighted)
Uploaded: 2022-08-01T19:54:28.455Z
Duration: 45 min
Description: W1/D3 Booty Day (Weighted)

Karen

Elizete

Very challenging if your already in shape no looking to take it to the next level

Michelle

Banded side step/ 45 degree angle step/ backwards step

-Position yourself standing and kick your leg sideways into an abductor movement
-Follow that movement with a kickback with your leg slightly bent

Standing abductor/ kickback variation

- Begin with bar positioned on your upper back, holding the handles forward of your body
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up
-With each rep, pulse

Safety bar back squat + pulse

-Adjust band above your knees
- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly

Banded Squat jumps

-In the same position as a deadlift, lower your body focusing on your flutes and your hamstrings
-Kick one leg backward in order to focus the weight onto one leg

Split legged deadlift variation

- Step back and bring your back knee down 
- Come down until both legs are at about 90 degrees
- Step forward keeping your chest up

Backward lunge

Finish the workout with 10 minutes on the stair master

W1/D3 Booty Day (Weighted)

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