Name: Playbook - Brad and Jess Gouthro - Day 27: Bootylicious
Uploaded: 2024-02-20T22:22:34.094Z
Duration: 45 min
Description: Day 27: Bootylicious

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

Abby

Start with the warm up 

Complete 3 sets of triset A, minimal rest between exercises 

Next complete 4 sets of superset B 

And finish with 2 sets of superset C

Don’t forget to cool down & massage your muscles at the end

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

Banded kickbacks, Step back lunges, low cable pull throughs

- loop a band around a bench 
- place your foot inside the band
- hold onto the bench, flatten your back & tilt pelvis up 
- sweep your leg back and up to flex your glute as much as possible then control the lowering 
- repeat all reps on one side then switch & repeat on the opposite side

Banded Kick backs

- start in a low narrow squat position 
- step back to form a lunge but without shifting your weight back, just lightly step back & return forward 
- stay on one side to complete half the reps then switch

Step back lunge

- use a low cable on a cable machine OR secure a resistance band to something heavy & stable 
- stand facing the opposite direction so it’s behind you 
- with legs wide reach through your legs to grab the band
- pull the band through your legs keeping arms straight & using your hips to resist against the pull of the band 
- continue lifting & lowering hinging only at the hips

Low cable pull through

Bootylicious triset A

Low Cable Goblet Squat & stay-low Reverse Lunge

- use a low cable OR attach a band to something heavy & stable 
- hold the band just under your chin, close to your chest with elbows forward 
- lower down to a squat then stand up & flex your glutes with core tight

Low Cable Goblet squat

- start in a low narrow squat position with feet together 
- step back into a reverse lunge
- return back to the start staying low
- alternate sides, staying low the entire set

Stay-low Reverse lunge

Bootylicious superset B

Banded Crab Glute Thrust + Swiss Ball rear leg lifts

- loop the band just above knees
- sit on the ground & place feet wide with toes slightly turned out 
- press hips up into a crab position ( like a table top ) flexing your glutes while keeping the band stretched wide 
- continue to lift & lower your hips all while keeping the band pulled tight throughout the set

Banded Crab Glute Thrust

- 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

Bootylicious superset C

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 27: Bootylicious

Anna

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

MichaelaKK

Love the new space for capturing notes! Super helpful

Day 27: Bootylicious

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