Name: Playbook - Brad and Jess Gouthro - Build a Butt Combo 1
Uploaded: 2022-12-26T14:16:11.880Z
Duration: 45 min
Description: Build a Butt Combo 1

- Start with side to side hops for 10 steps (5 per side) 
- immediately into 4 air squats
- repeat twice

Warm up - side to side hops + air squats

- Squat down to 90 degrees 
- Jump up & land back in a Squat

Squat Jumps

- stand in a split stance 
- lower down into a lunge position 
- jump to hop up 
- land back in the lunge 
- finish all reps on one side first then repeat on the other side 
- half the reps PER SIDE

Split Jump Lunges

- 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 
- step up & hop 
- do all reps on one side then switch & repeat on the other side 
- half the reps PER SIDE

Step Up Hops

- jump to a lunge 
- jump to the other side lunge 
- jump to squat 
- repeat in the pattern of lunge, lunge, squat counting those 3 movements as 1 rep or continuing for the given time

Jump Lunges + Squat Combo

- place hands on a bench or platform 
- ensure that your back is flat 
- kick one leg back to flex your glutes 
- repeat all reps on one side at a time 
- half the reps PER SIDE

Kickbacks holding onto bench

- in a kneeling position push hips forward & lean back 
- focus on lengthening the front of your hips

Camel Stretch

- squat down with toes pointed out
- press your knees open with your elbows

Build a Butt Combo 1

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