Name: Playbook - Brad and Jess Gouthro - Day 6: Peaches
Uploaded: 2024-02-20T22:22:34.027Z
Duration: 45 min
Description: Day 6: Peaches

Monique

You’ll need Dumbbells & Resistance Bands 

Start with the Warm Up Glutes Activation 

Do all sets of each move before moving onto the next 

Rest 30 seconds between sets & up to 1 min between exercises 

Finish with Cool Down muscle massage

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 the dumbbell under your chin
Squat down & focus on hitting that 90 degree bend at the bottom. 
Stand almost all the way up but don’t lock joints
Create constant tension throughout your set

Dumbbell Goblet Squat

- Stand 2 strides in front of the bench
- hold Db’s by your hips
- reach one foot back & place on bench with shoe laces down 
- bend front knee & hips to lower straight down 
- press through your heel of the standing leg to rise back up

Db bulgarian split squat

- Position yourself on your hands and knees, with a band looped around one heel & secured by hands
- Keeping your knee in a bent position, hips squared
- Kick your leg back and slightly up toward the ceiling, engaging your glutes 
- Return to starting position
- Complete half the reps on one side first then repeat on the opposite side

Banded donkey kicks

- stand with feet together holding Db’s by your hips
- take a step back and across your midline, lowering down to form a 90 degree bend with the front leg
- keep head & chest up & focus on hinging at the hips 
- emphasize the stretch sensation in the glutes on each lowering 
- alternate sides to complete the reps

Db curtesy lunge

- position the Db between for feet & Hold it tight
- lower your hips onto the top edge of the bench and lay belly down with a secure grip
- lift the dumbbell up with your feet contracting your glutes as far as you can 
- keep knees at a 90 angle

Db rear leg lifts

- loop a mini band just above your knees 
- lay on your side with knees & hips bent 
- keep feet together & bottom leg on the ground
- lift your top knee to stretch the band wide and flex you glutes 
- control the return & repeat

Banded Clam shell

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 6: Peaches

Anna

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

MichaelaKK

Love the new space for capturing notes! Super helpful

Day 2: Sweet Cheeks

Carla

Day 3: Stairs Booty Cardio (SBC)

Day 4: Tush Builder

Day 5: Bodyweight Booty Cardio (BBHC)

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 6: Peaches

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