Name: Playbook - Sportif Health Club - W.O.T.W - Booty Burner🍑
Uploaded: 2024-01-07T16:56:10.037Z
Duration: 50 min
Description: W.O.T.W - Booty Burner🍑

Grab your timers and your headphones because this weeks workout of the week will KICK YOUR GLUTES IN THE ASS *literally & figuratively*

- Use a flat bench or box under your upper back for support
- Start in a upright bridge with your barbell/dumbbell on your hips
- Your legs should make a 90 degree angle in the upright position
- Slowly lower your hips towards the ground by engaging your glutes
- Engage your glutes at the bottom of the exercise & tuck your hips to push the weight
back upwards

Hip Thrusts

- Place your upper back on the edge of the box 
- Bring your hips up engaging your glutes
- Hold this position for desired time

Hip thrust hold

- BODYWEIGHT*
- Use a band around your knees to engage your glutes more 
- Push through your feet to lift your hips upwards, engaging your glutes

Banded glute bridges

Circuit A

- Keep your knees slightly bent throughout the entire exercise 
- Start with your back engaged and neck tucked 
- Lower the weight towards your feet, hinging at your hips 
- Should feel like youre closing a door behind you with your glutes

Kettlebell RDL

- complete these BODYWEIGHT ONLY
- Keep your core tight and back flat throughout the entire exercise 
- Lean slightly forward when performing lunge to engage glutes

*BODYWEIGHT* Walking lunges

Circuit B

- Keep your glutes off the ground for the entire exercise 
- Move your knees outwards & inwards while maintaining that glute bridge

W.O.T.W - Booty Burner🍑

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