Name: Playbook - Brad and Jess Gouthro - Day 49: Sweet Cheeks
Uploaded: 2024-02-20T22:22:34.163Z
Duration: 45 min
Description: Day 49: Sweet Cheeks

Booty building/toning workout

Use the Glute Activation warm up first then get right into 3 rounds if the Circuit 

3 rounds of the Superset 

And the Muscle Massage 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

- hold one dumbbell with both hands
- squat down as low as you can
- reach the Db forward to offset your weight & allow you to shift your butt back further 
- relax your arms as you stand to the top, then lift & extend the db forward again with each lowering

Extra Low Db Squat

- stand on top of bench with Db’s in hands
- lower down across the bench
- emphasize the stretch in your glutes
- half the reps on one side then switch

Db Curtsey Step Downs

- hold Db’s by your hips
- jump & land in a lunge 
- jump & switch sides 
- repeat alternating sides
- half the reps PER SIDE

Db Jump lunge

Sweet Cheeks Circuit A

Follow both exercises with minimal rest between. Rest after, then repeat the superset 3 more times

- stand near a wall for balance 
- loop the band around your thighs 
- lift your leg up to the side to flex your buns

Banded side kick

- with the band looped around your thighs sit down & place feet together 
- lift up into crab position (hands on floor & hips lifted to table top)
- open knees apart, stretching the band wide 
- continue to open close while pressing glutes up high with core tight

Banded Crab Butterfly

Sweet Cheeks Band 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 49: Sweet Cheeks

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 20: Got Buns Hun

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 49: Sweet Cheeks

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