Name: Playbook - Jake Dean - Booty Workout 🍑
Uploaded: 2022-11-29T17:27:59.831Z
Duration: 25 min
Description: Booty Workout 🍑

This workout is designed to grow your glutes. Can be performed at home or at the gym

Complete both exercises back to back, rest once both exercises have been completed.

- Place band right above your knees
- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes
- Emphasis the squeeze in your glutes

Banded air squats

- Place band right above your knee
- Stand with feet shoulder width apart
-Lower into the bottom of a squat 
-Start standing back up and stop short of full extension 
-Pulse for desired time/reps

Banded squat pulses

- Place a band above your knees
- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position
- Repeat on both sides

Fire hydrants

- Place a band right above your knee
- Bend your knees bringing the feet flat on the floor hip width apart
- Lift your hips up towards the ceiling
- Emphasis the squeeze in your glutes 
- Add an abduction by pushing your knees outward
- Lower down towards the ground and repeat

Booty Workout 🍑

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