Name: Playbook - Brad and Jess Gouthro - Build a Butt CW1
Uploaded: 2022-12-26T14:16:11.888Z
Duration: 45 min
Description: Build a Butt CW1

Circuit workout 1 from Build a Butt program

Choose a comfortable speed that you can sustain for 8 mins

Stair Climber Warm Up

- jumping Jacks immediately into squats with no rest between 
- half the reps for each move

jumping jacks & squats warm up

- Hold arms up behind head with light finger touch behind ears
- Squat down as low as you can without rounding your back
- stand most of the way up but do not lock your knees or hips. 
- keep continuous tension

Prisoner Squats

- stand on a platform that’s at least 15 inches high
- center one foot & lift the other knee up to belly button height
- lower down to the ground then press the standing leg heel into the platform to come back up
- Half the reps PER SIDE

Step Up with Knee Up

- hold hands up behind head
- step back into a reverse lunge
- focus on creating a deep hip crease & lengthening your booty muscles at the bottom
- press through your heel to stand up
- alternate sides
- half the reps PER SIDE

Prisoner Reverse Lunge

Booty Circuit 1

- stand on one leg
- reach down to touch your toe keeping the opposite leg in line with your body
- focus on feeling a stretch in your glutes & hamstrings 
- half the reps PER SIDE

Single Leg Toe Touch

- stand in a wide squat position 
- place your hands on the ground between your feet
- jump back to plank, then quickly back in, and stand up with a hip thrust to flex your glutes

Squat Thrust

- Place one foot on a bench or platform at least 15 inches high
- make sure your stance is wide enough that when you lower down your front knee can be at a 90 degree angle
- half the reps PER SIDE

Split Squat

Booty Circuit 2

- stand with feet together
- hinge at your hips to fold forward 
- focus on stretching your butt, hamstrings & lower back

Forward Fold

- cross ankle over knee
- squat down to feel the stretch
- half time PER SIDE

Figure 4 sit

- get into a runners lunge
- place back knee & elbows on the ground to deepen the stretch

Build a Butt CW1

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