Name: Playbook - jess at the code - Booty Blast Circuit
Uploaded: 2021-01-18T11:48:48.326Z
Duration: 15 min
Description: Booty Blast Circuit

Vickey

Hayley

Stef

I like the guided class better but I did complete - I like music and hearing you more :)

Libby

Fire up those glutes! Ok, so your hamstrings might get a little spicy here too. 😜 Two rounds each of 5 exercises, 30 second break between rounds. Feel free to wrap a resistance loop around your thighs to really kick it up a notch!

• deer just wider than hip distance
• sit back like you’re sitting into a chair, booty back
• knees stay behind toes, track over middle of feet
• glutes tighten for a deeper engagement moment at top

Squats

• wrists under shoulders
• knees under hips
• spine neutral
• keep bend in knee as you lift up & out to the side, engaging glutes
• return to start and lift up again right away, no rest 

• 20 reps each side = 1 round

Quadruped Fire Hydrants

• wrists under shoulders
• knees under hips
• spine neutral
• keep bend in knee as you lift up directly behind you, foot flexed, engaging glutes
• hold leg up as lower down just a few inches and right back up

• 20 reps each side = 1 round

Notes: 
• be careful not to arch the lower back! Keep this in the glutes.

Bent Knee Heel Lifts

• forearms down
• elbows under shoulders
• knees under hips
• spine neutral
• extend leg straight behind you, lift leg straight up, toes pointed, engaging glutes
• lower down to tap the floor, come right back up

• 20 reps each side = 1 round

Notes: 
• be careful not to arch the lower back! Keep this in the glutes
• hips stay squared to the floor

Forearm Leg Lifts

• lie down on back
• bend knees, legs together
• feet as close to seat as possible (to modify, walk them out further)
• articulate spine into mat to connect
• peel spine off the mat bone by bone, one vertebra at a time
• stop when you form a straight line from shoulder to knee (no arching!)
• slowly lower down bone by bone

• progression: lift arms straight up to the ceiling, firmly root shoulders down

Notes:
• abs and glutes engaged whole time
• knit rubs closed at top point
• slight tailbone tuck
• chin away from chest

Booty Blast Circuit

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