Name: Playbook - Hannah Stebnicki - Booty Burner 🔥
Uploaded: 2024-01-12T03:38:27.110Z
Duration: 40 min
Description: Booty Burner 🔥

This lower body workout will have you walking funny for a few days 😜. Rings or TRX are required. Looking forward to hearing from you guys

To preform a superset begin with exercise one once you complete all repetitions go straight to exercise two then rest for 15-30secs before repeating both exercises until required amount of rounds has been done.

- begin in plank position 
- cross one leg under to opposite side and lay your knee on outside side
- keeping knee off the ground rock back and forward to activate glute

Active Pigeon

RA Sumo Squats

Sumo Squat | Pigeon superset

Preform all repetitions on one side then switch rest for up to 20secs and repeat both sides until all rounds are preformed.

RA Lateral Lunge

Only go down to the point before you feel your lower back taking over as you push up use the rings to help but the legs should do most of the work.

RA Narrow Stance Deep Squat

- From a standing start position
- Pushing off with your heel alternate lifting one leg into a 90 degree angle in front of you
- Repeat movement in a fast manner

High Knees

RA narrow squat | high knees superset

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position
- hold squeeze 2 seconds

Glute bridge

- Start with a staggered stance 
- Hinge at the hips and lower down
- As you pull up engage your hamstrings
- repeat reps on other side

split stance RDL

Glute hip raises | split stance RDLs

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Curtsy lunge

This is an optional circuit. If you feel like the workout wasn’t challenging enough or you just want to sweat more. Do a few rounds of this and you’ll be good to go! 💪🏽🥳

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt kicks

- Step forward with the first foot and lower until both knees are 90 degrees- Push through the front heel and stand back up to starting- Repeat with the opposite foot

Alternating lunges

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- Begin in plank position 
- Drive right knee to left elbow and  repeat on other side
- Make sure to keep your abs in and contracted and a neutral spine (think shoulders away from ears)

MT Climber Opposite Knee Opposite Elbow

- Begin in plank position 
- Reach knee to same side elbow and repeat on both sides 
- Abs in and braced, long spine

Booty Burner 🔥

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