Name: Playbook - Ida Jemina - W8/D5 Ultimate Booty Builder
Uploaded: 2022-08-08T08:59:12.507Z
Duration: 60 min
Description: W8/D5 Ultimate Booty Builder

Heidi Turunen

Last workout of this block!! After this it's a new 4 routine! Let's leave the gym feeling sore but proud of ourselves! SUCH A GREAT JOB you have done! Now one last time let's get after this Ultimate Booty Builder!

Booty Build Circuit 1.
-DB Banded Frog Hip Thrust with a Pulse 8
-DB Glute Bridge with Band 10
-Seated Abductions 15
x3 rounds

Booty Build Circuit 2.
-Cable Abduction 10
-Diagonal Cable Kickback 10
-Cable Kickback 10
x3 rounds

Booty Build Circuit 3.
- Elevated Single Leg RDL 10
- Standing Abduction 15
- Froggies 15
x3 rounds

Finisher: Squat with Side Step 3 x 20

Always do warm-up sets before heavy working sets.

Perform exercises A, B and C back to back without taking a break. Take a break between rounds. 3 rounds total.

Booty Build Circuit 1:
-DB Banded Frog Hip Thrust with a Pulse
-DB Glute Bridge with Band
-Seated Abductions
x3

- Place a band around your legs and dumbbell on your hip
- Lay down on your back while keeping your knees bent
- Open up your knees and keep your heels together throughout the exercise
- Thrust your hip up up by engaging your glutes
- Bring your hip back down halfway
- Thrust up again and then bring it down all the way

DB Banded Frog Hip Thrust with a Pulse

- Place a band around your legs and dumbbell on your hip
- Lay down on your back while keeping your knees bent
- Thrust your hip up up by engaging your glutes

DB Glute Bridge with Band

- Take a seat with a band around your legs
- Sit with upright
- Push your knees apart from each other engaging the glutes and abductors
- Bring the knees close to each other
- Repeat

Seated Abductions

Booty Build Circuit 1

Perform exercises A, B and C back to back without taking a break. Take a break between rounds. Remember to perform with both sides since these are single leg exercises. Do all these 3 exercises first to the other side and then change leg. Repeat total of 3 times.

Booty Build Circuit 2.
Cable Abduction
Diagonal Cable Kickback
Cable Kickback
x3

-Standing sideways with your left side facing the weight stack of a pulley machine, attach an ankle cuff to the right ankle.
-Hold the machine for balance if you need to and slowly lift your right leg up to the right side.
-Pause and slowly return your right leg to starting position.
-Repeat the movement.

Cable Abduction

-Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle. 
-Face the weight stack from a distance of about two feet, grasping the steel frame for support. While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly "kick" the working leg back and out to the side in a semicircular arc as high as it will comfortably go as you breathe out. 
-Tip: At full extension, squeeze your glutes for a second in order to achieve a peak contraction. Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position.
- Repeat for the recommended amount of repetitions. Switch legs and repeat the movement for the other side.

Diagonal Cable Kickback

-Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle. 
-Face the weight stack from a distance of about two feet, grasping the steel frame for support. While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly "kick" the working leg back in a semicircular arc as high as it will comfortably go as you breathe out. 
-Tip: At full extension, squeeze your glutes for a second in order to achieve a peak contraction. Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position.
- Repeat for the recommended amount of repetitions. Switch legs and repeat the movement for the other side.

Cable Kickback

Booty Build Circuit 2 - cable

Booty Build Circuit 3.
- Elevated Single Leg RDL
- Standing Abduction
- Froggies
x3 rounds

Remember to switch legs and perform to both sides!
- Hold the dumbbell towards your chest with both hands
- Keep the supporting leg elevated on a box, bench, step up board or similar 
- Hinge at the hips to start coming down
- Come down until you reach near parallel to floor 
- Come back up returning to the initial position keeping a neutral spine and tight core throughout the movement

Elevated Single Leg RDL

Remember to switch legs and perform to both sides!
- Place a band around your legs and take support from a wall or similar
- Lift your leg laterally up by engaging your glutes and abductors
- Bring the leg back down with a controlled motion

Standing Abduction

-Lie down on the bench with your hips on the edge and your legs tucked underneath. 
-Be sure to be gripping the bench firmly underneath you.
-Fully extend both legs straight up and contract the muscle in your lower back and buttocks at the end of the movement.

Froggies

Booty Build Circuit 3

20 squats total  x 3

- Perform a wide stance squat
- Come up and bring one foot near the other  by gently tapping feet together
- Lower back down to a wide squat and repeat to the other side

Squat with Side Step

W8/D5 Ultimate Booty Builder

W1/D1 Glutes and Legs Volume Pump

W1/D2 Entire Upper Body

W1/D3 Heavy Glutes and Legs

W1/D4 ABS + CARDIO

W1/D5 Isolated Glutes

W2/D1 Glutes and Legs Volume Pump

W2/D2 Entire Upper Body

W2/D3 Heavy Glutes and Legs

W2/D4 ABS + CARDIO

W2/D5 Isolated Glutes

W3/D1 Glutes and Legs Volume Pump

W3/D2 Entire Upper Body

W3/D3 Heavy Glutes and Legs

W3/D4 ABS + CARDIO

W3/D5 Isolated Glutes

W4/D1 Glutes and Legs Volume Pump

W4/D2 Entire Upper Body

W4/D3 Heavy Glutes and Legs

W4/D4 ABS + CARDIO

W4/D5 Isolated Glutes

W5/D1 Intense Glute & Leg Day

W5/D2 Total Upper Body

W5/D3 Build curves - Glutes & Legs Strength

W5/D4 ABS + Boosting Lower Body Circuit

W5/D5 Ultimate Booty Builder

W6/D1 Intense Glute & Leg Day

W6/D2 Total Upper Body

W6/D3 Build curves - Glutes & Legs Strength

W6/D4 ABS + Boosting Lower Body Circuit

W6/D5 Ultimate Booty Builder

W7/D1 Intense Glute & Leg Day

W7/D2 Total Upper Body

W7/D3 Build curves - Glutes & Legs Strength

W7/D4 ABS + Boosting Lower Body Circuit

W7/D5 Ultimate Booty Builder

W8/D1 Intense Glute & Leg Day

W8/D2 Total Upper Body

W8/D3 Build curves - Glutes & Legs Strength

W8/D4 ABS + Boosting Lower Body Circuit

W9/D1 Defined Glutes and Legs

W9/D2 Sculpted Upper Body

W9/D3 Thick and Strong Lower Body

W9/D4 Abs + Stairmaster Circuit

W9/D5 Glutes Targeted Workout

W10/D1 Defined Glutes and Legs

W10/D2 Sculpted Upper Body

W10/D3 Thick and Strong Lower Body

W10/D4 Abs + Stairmaster Circuit

W10/D5 Glutes Targeted Workout

W11/D1 Defined Glutes and Legs

W11/D2 Sculpted Upper Body

W11/D3 Thick and Strong Lower Body

W11/D4 Abs + Stairmaster Circuit - level up

W11/D5 Glutes Targeted Workout

W12/D1 Defined Glutes and Legs

W12/D2 Sculpted Upper Body

W12/D3 Thick and Strong Lower Body

W12/D4 Abs + Stairmaster Circuit - level up!!

W12/D5 Glutes Targeted Workout

W8/D5 Ultimate Booty Builder

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