Name: Playbook - Hannah Brooke - W4/D5 Booty Day 3- Endurance Based (use lighter weights)
Uploaded: 2022-08-01T19:54:28.451Z
Duration: 75 min
Description: W4/D5 Booty Day 3- Endurance Based (use lighter weights)

This weighted booty day will test your endurance more so than your strength. Keep yourself focused and make sure to use slightly lighter weights than what you are used to!

- Raise your leg engaging your glute
- Keep your hips squared

Weighted donkey kicks

- 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

Weighted Fire hydrants

Side step squats with band

- Place band above knees
- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Single leg glute bridge

Quick warm up

-Hold kettle bell in one hand
-Do a reverse lunge and immediately jump into a curtsy lunge 
-One reverse lunge and one curtsy lunge = 1 rep

Reverse Lunge into Curtsy Lunge

- Place feet higher on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (glute focused)

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

- Hold two weights by your shoulders
- Push your hips back as you come down
- Explode up from the bottom of the squat
- Land softly

Weighted Jump Squats

-Hold dumbbell by your side
-Lift leg into abductor position

Standing hip abductor with dumbell

- 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 with weight

W4/D5 Booty Day 3- Endurance Based (use lighter weights)

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/D5 Booty Day 3- Endurance Based (use lighter weights)

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