Name: Playbook - Hannah Brooke - W4/D1 Booty Day (Build a Booty)
Uploaded: 2022-08-01T19:54:28.424Z
Duration: 60 min
Description: W4/D1 Booty Day (Build a Booty)

-Set your level on the stair master to desired speed
-Skip every other step and each time kick backwards to feel tension in your glute

Stair stepper + kick back

- Begin with back supported and weight on your hips
- Bend knees to 90 degrees
- Raise hips towards the ceiling and engage glutes

Weighted hip thrusts

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Dumbbell double walking lunges

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

-Holding dumbbells at your sides, chest lifted and shoulders back- Place foot up onto the box and push through your heel to stand up- Bring the other leg up- Step down and repeat - Work both sides

Dumbbell step ups

Curtsy Dumbbell Step Up

Seated cable kick backs

W4/D1 Booty Day (Build a Booty)

Arthur

Elizete

Denise Aguiar

W1/D1 Booty Day (Build a Booty)

Karen

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

W4/D1 Booty Day (Build a Booty)

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