Name: Playbook - Holly Fielding - BOOTY WERK
Uploaded: 2024-01-18T19:44:22.928Z
Duration: 30 min
Description: BOOTY WERK

Ellie

⭐️ Welcome to your booty burn out!

🤍 You will complete 3 rounds of the first four exercises

🤍 The last set is optional but big booty gains are promised when performing consistently 😏

10 each leg

⭐️ FORM:

▫️Place cable behind Knee, hinge at your hips, hold onto the bar in front of your to stabilize yourself keep Abs tight, and kick
back with mind focused on Glute activation

Cable Kickbacks

10 each leg 

⭐️ FORM:

▫️Cable side leg swings, get a strap that will remain on leg during movement, hold onto machine with one arm to keep good form, engage abs, and use side of Glutes to swing legs to the side 

⭐️ OPTION:

▫️Perform Lateral Lunges

Cable side leg swings

⭐️ FORM:

▫️Use a small bar for cable, hinge at hips, send hips back with slight bend in knee for deadlift, then perform squat once upright, and be sure to keep head up and chest up for both of these movements to avoid a bend on your lower back, KEEP ABS ENGAGED throughout the whole movement

⭐️ OPTION:

▫️Perform a deadlift with dumbbells and then squat with dumbbells by your sides

Cable deadlift to squat

10 each leg

⭐️ FORM:

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

Elevated Cable leg pushup downs

BOOTY BURNOUT

⭐️ FORM:

▫️Keep head and chest up, hinge at hips, send weight through hips and heals, keep abs engaged, and squeeze at the top w/o letting lower back become unstable 

⭐️ OPTION:

▫️Perform with Dumbbells instead

Deadlift on Platform

⭐️ FORM:

▫️Place Bar on the fatty part of your hips (if you need more cushion place a rag or article of clothing around middle of bar, I use a foam attachment when I lift) 

▫️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

Bar Hip Thrust

EXTRA GAINS (optional)

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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