Name: Playbook - Holly Barker - Booty 🔥
Uploaded: 2021-11-24T03:46:32.740Z
Duration: 45 min
Description: Booty 🔥

Warm up circuit: 3 rounds
- Monster walk 20 sec
- Glute bridge with abduction 20 sec
- Kick ups 20 sec

Workout:
- Sumo leg press 3 x 15
- Elevated DB deadlift 3 x 15
- Elevated Db sumo squats 3 x 15
- Glute cable kickback 3 x 10-12 (each side)
- Glute kickback (leg extension machine) 3 x 8-10 (each side)

Position a band around your legs just above your knees
- With your knees slightly bent, take wide steps forward and back
- Keep your hips down and toes pointed forward

Monster walk

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Glute bridge with abduction

- Position yourself on your hands and knees 
- Keeping your knee in a bent position, hips squared
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

Kick ups

Warm up circuit

- Place feet wide and toed out 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

Sumo leg press

- Standing on two benches holding a dumbbell forward of the body
- Hinge forward with a slight bend in the knees
- Lower the dumbbell toward the ground
- Stand back up driving the hips forward to starting position

Elevated DB deadlift

- Standing on two benches hold a dumbbell forward of your body
- Sit your hips back and down into a squat
- Reach parallel then drive through your heels to stand up

Elevated DB sumo squat

- Attached to the cable machine at the foot or ankle 
- Hinge forward until your torso is parallel to the floor
- Kick your leg back and up engaging your glute
- Lower with control
- Complete desired reps then repeat on the opposite side

Glute cable kickback

- Get into position on your hands and knees, place the bottom of your foot on the pad
- Push back and up with your foot and extend your leg upwards
- Lower your leg back down
- Continue for the desired amount of reps and then switch legs

Booty 🔥

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