Name: Playbook - Brad and Jess Gouthro - Friday (Day 5): CW2
Uploaded: 2023-03-01T04:35:43.147Z
Duration: 40 min
Description: Friday (Day 5): CW2

Brigitte

Circuit workout 2 from Original Build a Butt

- squat down with feet together 
- step to the side & stay low as you shift over
- step back the other direction & stay low in the squat 
- continue alternating sides staying low the whole time 
- half the reps PER SIDE

-immediately switch into Glute Bridges
- lay on your back & plant your heels into the ground
- activate your glutes to straighten your hips

Do 8 reps of stay low squats (4 per side) & 8 reps of Glute Bridges

WARM UP- Stay Low Side to Side Squat Steps + Glute Bridges

Create that bounce in your booty with these fun moves

- Lay belly down 
- extend arms & legs long
- flex your butt and back to lift up
- return to flat & repeat

Superman Lifts

- With feet together squat down to touch fingertips to floor
- jump feet apart as you stand up & touch hands over head like a jumping Jack

Squat Jacks

- Step forward keeping your chest up 
- Bring your back knee down until both legs are at 90 degrees 
- Step back to the initial position 
- Repeat on the other leg
- half the reps PER SIDE

Alternating Forward Double Lunges

- drop to the bottom of the squat
- bounce 3 times
- stand up to flex

Triple Bounce Squat

Bouncy Booty Circuit

Kick it up a notch with this booty lifting circuit of exercises

- step back into a lunge
- lift up to a kickback then return to the start 
- repeat & do your best to flow right into the kickback from the lunge without any pauses
- half the reps PER SIDE

Reverse Lunge Kickback

- with feet together squat down 
- step feet into a wide toes out position & do a sumo squat
- step back together for narrow squat 
- continue to alternate 
- count narrow as one rep & sumo as two
- do half the reps PER SQUAT TYPE

Alternating Narrow & Sumo Squats

- lay on your back 
- place feet with soles together 
- flex butt to lift hips

Butterfly Glute Bridge

- use a slider, a towel, or paper plate
- slide back into reverse lunge
- focus on your glutes & hamstrings 
- do half the reps PER SIDE

Sliding Reverse Lunge

Booty Kicking Circuit

- cross ankle over knee
- bend bottom leg to pull in towards your chest
- use hands on the ground to keep your back straight & chest lifted
- stay for about 20 sec PER SIDE

Seated Figure 4 Stretch

- cross your legs over each other 
- stack knees
- lean forward 
- stay for about 20 sec PER SIDE

Pretzel Stretch

- use a platform, bench, chair or table 
- lay your shin across the platform with knee bent
- fold forward over your leg
- stay for about 20 sec PER SIDE

Elevated Pigeon Stretch

Booty Cool Down 2

Friday (Day 5): CW2

Sunday (Day 1): Workout schedule & planning

Monday (Day 2): CW1

Tuesday (Day 2): CW2

Wednesday (Day 3): Rest Day

Thursday (Day 4): CW1

Friday (Day 5): CW2

Community

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