Name: Playbook - Jake Dean - Booty and Core 🍑🔥
Uploaded: 2022-11-29T17:27:59.842Z
Duration: 50 min
Description: Booty and Core 🍑🔥

This workout is designed to get a burn in while on a time crunch!

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

- 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

- Start with your feet close together and a band just above your knees
- Slightly hopping, you will drop down into a wide squat pushing your knees out against the band
- Hop back up to starting position

Banded pop squats

- 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 band abduction

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Booty and Core 🍑🔥

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