Name: Playbook - Brad and Jess Gouthro - Day 9: Pump It
Uploaded: 2024-02-20T22:22:34.036Z
Duration: 45 min
Description: Day 9: Pump It

Anna

Start with the Warm Up Activation

Complete 3 sets of the first superset. Minimal rest between exercises.

Complete 3 sets of the next superset in the same way
 
Finish with 2 sets of the final exercise

And do the 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

Complete these exercises back to back with minimal rest between them

- step back into a lunge with arms in a ready-to sprint position 
- drive your back knee forward and up to hop off the ground 
- do half the reps PER SIDE

Plyo Sprinter Lunge

- load the Bb on your shoulders 
- step back & across your midline, like a Curtsey
- lower the back knee towards the ground

Bb Curtsey Lunge

Pump It Superset A

- Laos’s the Bb on your shoulders 
- stand with shoulder width stance 
- squat down all the way to the bottom (without ducktailing) and pause for a moment
- rise up to the middle, pause for a moment 
- rise up to the top
- continue reps with distinct pauses at each of the 3 parts

Bb 3-part-squat

- stand with a wide stance, toes pointed out
- grab the barbell with an overhand grip
- engage your glutes & hams to lift it up & flex your hips towards the bar while keeping core tight

Bb Sumo deadlift

Pump It Superset B

- lay on the ground with feet flat on floor close to your bum 
- load the Db on your pelvis
- press hips up and flex your butt
- lower hips back to the ground & repeat

Db Glute Bridge Hip Thrust

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 9: Pump It

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 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 9: Pump It

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