Name: Playbook - Holly Fielding - BOOTY WERK
Uploaded: 2024-01-18T19:44:22.866Z
Duration: 45 min
Description: BOOTY WERK

⭐️ FORM:

▫️Place Barbell on the fatty part of your hips (if you need more cushion place a rag or article of clothing around middle of bar)

▫️Line shoulders up on the bench, legs hip width apart, drive weight up with a 90 angle in your knees, and squeeze Glutes at the top

⭐️ OPTION: 

▫️You can use one Dumbbell instead of the Barbell or you can even place a Resistance Band right above your knees

Barbell bench Hip thrust

⭐️ FORM:

▫️Place resistance band right below your Glutes, stack your arms below your shoulders on all fours

▫️Keep the foot that’s kicking back flexed, be sure not to arch your back keep a flat back, and Abs engaged/tight 

(Mind to Muscle: Squeeze at the top of the movement to activate Glutes)


⭐️ OPTION: 

▫️Take out the Resistance Band, keep the movement slow controlled and focus on squeezing at the top

10 EACH SIDE

Resistance band kickbacks

⭐️ FORM:

▫️Start in Plank position with Feet up on bench, engage your Core, stack arms below Shoulders, and drive knee into chest into a straight Leg kickback

▫️Be cautious not to let your Lower Back have a bend in it, keep a strong flat back by keeping Abs tight 

▫️Rotate between legs until you finish all your reps

⭐️ OPTION:

▫️Take out the bench and perform the same movement on the ground

10 EACH SIDE

Bench mountain climber to kickback

Round #1

⭐️ FORM:

▫️Legs hip width apart, feet flat on ground, and Dumbbell on hips

▫️Fast up 1 count, squeeze Glutes at the top and slow down 4 counts

⭐️ OPTION:

▫️Take out the Dumbbell and perform Body weight bridges

Dumbbell bridge

⭐️ FORM:

▫️Place weights by your side, keep head up, chest up by looking forward, and watch form to make sure knees don’t go over toes during this movement

⭐️ OPTION:

▫️Take weights out and perform a Body Weight lunge

8 PER SIDE

Dumbbell lunge

⭐️ FORM:

▫️Begin with a dumbbell in one hand and feet hip width apart, lower dumbbell down to mid shin level while straightening your leg behind you, lift dumbbell back up while bringing your hips forward to starting position, and if you can try not to let foot going back touch the ground between reps

⭐️ OPTION:

▫️Take our Dumbbell perform same movement by reach down

10 PER SIDE

Single arm/leg DB RDL

Round #2

⭐️ FORM:

▫️Place two plates to stabilize foot on, set up foot on handle, and press down isolating your Glutes

10 EACH SIDE

Elevated Cable leg pushup downs

⭐️ FORM:

▫️Perform a regular squat, sending hips back, weight in heals/Glutes, and power jump up being toes together then back to starting position

⭐️ OPTION:

▫️Take out the touch touch and performance regular squat jump OR jump perform a regular body weight squat without the squat

Squat jump toe touches

⭐️ FORM:

▫️Grab a plate and one Dumbbell, place heels on the plate, and hold Dumbbell with both hands

▫️Keep a slight bend in the knees, don’t let your shoulders roll forward when you are deadlifting down, and keep the movement slow and controlled

⭐️ OPTION: 

▫️Take out the plate for your heels and do the same movement with flat Feet

Weighted close stance Squats w/Deadlift & elevated Heels

⭐️ FORM:

▫️Place your feet wide apart, place Dumbbells on shoulders, bend knee to follow toes, and rotate between legs

⭐️ OPTION:

▫️Take out the Dumbbells and perform a body weight wide lateral lunge

10 EACH SIDE

Lateral lunge (dumbbells)

⭐️ FORM:

▫️Start in Plank position, jump both feet forward, pause in a low squat, and jump
back to starting position 

⭐️ OPTION:

▫️Take out the jump and walk feet forward and back

Sprawl

GLUTE BURNOUT

BOOTY WERK

DO IT TILL YA LEGS HURT

MAD LEG PUMP

Amazing. My legs really feel the burn. All of the videos and instruction really helped to ensure I did all the exercises properly. Hope to look like Holly someday 😫🤩 thanks Holly!

BOOTY WERK

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