Name: Playbook - Brad and Jess Gouthro - Day 20: Got Buns Hun
Uploaded: 2024-02-20T22:22:34.072Z
Duration: 45 min
Description: Day 20: Got Buns Hun

Start with the Warm Up

Complete 3 rounds of the triset A with minimal rest between exercises 

Next complete 3 sets of the Swiss ball superset using no weight but intense focus on the muscle contractions

Finish with the Cool Down

Move those joints & flex those cheeks 🍑

- Stand on one foot
- hinge at the hip crease to touch your toes
- extend other leg behind you

Single Leg Toe Touch

- Move one foot forward and one foot back lowering your back knee to the ground
- Press hips back and bend knees to 90 degrees
- assume sprinters position at the bottom with chest low 
- alternate sides & do half reps PER SIDE

Sprinter lunge

Glute Bridge

Glute Activation Warm Up

Db Walking Lunge, Bb Stationary Lunge, Bb Shoulders Elevated Hip Thrust

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat
- do half the reps in one direction then turn around & finish the reps on the way back

Dumbbell walking lunges

- Step feet wide forward & back to stand in a Lunge ready position 
- Hold the dumbbells by your hips
- Lower down until your back knee is 1 inch above the ground
- Distribute your weight evenly from from to back, so not leaning in either direction but lowering straight vertically down 
- rise back up and flex both legs at the top
- Do half the reps on one side, then switch

Db Stationary Lunge

- place the Bb across your lap & sit on the Swiss Ball
- roll forward so your shoulders & head are supported
- thrust your hips up & flex your glutes
- lower with control & repeat

Bb Hip Thrust on Swiss Ball

Got Buns Hun Triset A

Swiss Ball Rear leg lift + Swiss Ball Ham Curl

- lay belly down on a Swiss ball with it positioned right below your hips 
- use your hands on the ground for stability 
- flex your feet 
- lift your legs up by flexing your glutes 
- focus on your butt doing the work more than your lower back

Swiss Ball rear leg lifts

- lay on your back with feet on the ball
- lift hips up & tighten your core 
- slowly extend legs straight, keeping glutes flexed
- contract hamstrings to come back in

Swiss Ball Ham Curl

Got Buns Hun Superset B

Best massage & stretch moves for Booty Muscles

Sit on the foam roller & work it up & down the glutes.
Focus on tight or sore areas 
Breath and melt into it

Foam Roll Glutes (Left Side)

Massage the muscles of your right butt cheek 
Focus on knots & sore areas

Foam Roll Glutes (Right Side)

Roll up & Down the band along the side of your thigh

Foam Roll IT Band Massage (Left Side)

Foam Roll IT Band Massage (Right Side)

- lay flat on your back
- bend one knee & cross it over to stretch the glutes

Iron Twist Glute Stretch (Left Side)

- bend your left knee & twist towards the right

Iron Twist Glute Stretch (Right Side)

- In a plank position, lift one knee up under your chest 
- lower down to lay your weight on that front leg
- keep opposite leg extended long behind you

Pigeon Stretch (Left Side)

- lift knee up under chest & lay across it to stretch your glutes

Pigeon Stretch (Right Side)

- Sit with legs extended 
- cross your foot over with knee close to chest 
- twist towards it and hook elbow across knee to deepen the stretch 
- twist to look behind you

Seated Twist (Left Side)

Seated Twist (Right Side)

Cool Down Muscle Massage & Stretch

Day 20: Got Buns Hun

Anna

Day 1: Glute Activation Warm Up & Muscle Massage Cool Down

MichaelaKK

Love the new space for capturing notes! Super helpful

Monique

Day 2: Sweet Cheeks

Carla

Day 3: Stairs Booty Cardio (SBC)

Day 4: Tush Builder

Day 5: Bodyweight Booty Cardio (BBHC)

Day 6: Peaches

Day 7: Active Rest

Day 8: REST | Start Week 2

Day 9: Pump It

Day 10: Stairs Booty Cardio (SBC)

Day 11: Bootylicious

Day 12: Bench Booty Cardio (BBC)

Day 13: Boo-Tay

Day 14: Active Rest

Day 15: REST | Start Week 3

Day 16: Melon Monday

Day 17: Stairs Booty Cardio (SBC)

Day 18: Swole

Day 19: Bench Booty Cardio (BBC)

Day 21: Active Rest

Day 22: Bodyweight Booty HIIT Cardio (BBHC) | Start Week 4

Day 23: Pump It

Day 24: Swole

Day 25: REST

Day 26: Active Rest

The “stay low reverse lunges” really increase the time under tension and are a killer butt burner!!

Day 20: Got Buns Hun

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