Name: Playbook - Brad and Jess Gouthro - Thursday (Day 4): CW1
Uploaded: 2023-03-01T04:35:43.112Z
Duration: 35 min
Description: Thursday (Day 4): CW1

Circuit workout 1 from Build a Butt program

Choose a comfortable speed that you can sustain for 8 mins

Stair Climber Warm Up

- jumping Jacks immediately into squats with no rest between 
- half the reps for each move

jumping jacks & squats warm up

- Hold arms up behind head with light finger touch behind ears
- Squat down as low as you can without rounding your back
- stand most of the way up but do not lock your knees or hips. 
- keep continuous tension

Prisoner Squats

- stand on a platform that’s at least 15 inches high
- center one foot & lift the other knee up to belly button height
- lower down to the ground then press the standing leg heel into the platform to come back up
- Half the reps PER SIDE

Step Up with Knee Up

- hold hands up behind head
- step back into a reverse lunge
- focus on creating a deep hip crease & lengthening your booty muscles at the bottom
- press through your heel to stand up
- alternate sides
- half the reps PER SIDE

Prisoner Reverse Lunge

Booty Circuit 1

- stand on one leg
- reach down to touch your toe keeping the opposite leg in line with your body
- focus on feeling a stretch in your glutes & hamstrings 
- half the reps PER SIDE

Single Leg Toe Touch

- stand in a wide squat position 
- place your hands on the ground between your feet
- jump back to plank, then quickly back in, and stand up with a hip thrust to flex your glutes

Squat Thrust

- Place one foot on a bench or platform at least 15 inches high
- make sure your stance is wide enough that when you lower down your front knee can be at a 90 degree angle
- half the reps PER SIDE

Split Squat

Booty Circuit 2

- stand with feet together
- hinge at your hips to fold forward 
- focus on stretching your butt, hamstrings & lower back

Forward Fold

- cross ankle over knee
- squat down to feel the stretch
- half time PER SIDE

Figure 4 sit

- get into a runners lunge
- place back knee & elbows on the ground to deepen the stretch

Low Runners Lunge

Booty Cool Down

Thursday (Day 4): CW1

Sunday (Day 1): Workout schedule & planning

Monday (Day 2): CW1

Tuesday (Day 2): CW2

Wednesday (Day 3): Rest Day

Brigitte

Friday (Day 5): CW2

Saturday (Day 7): Rest Day

Sunday (Day 8): CW1

Monday (Day 9): CW2

Tuesday (Day 10): Rest Day

Wednesday (Day 11): CW1

Thursday (Day 12): CW2

Friday (Day 13): Rest Day

Saturday (Day 14): Progress pics

Sunday (Day 15): Rest Day

Monday (Day 16): S1

Tiffany

Tuesday (Day 17): S2

Wednesday (Day 18): S1

Thursday (Day 19): Rest Day

Friday (Day 20): S2

Saturday (Day 21): S1

Sunday (Day 22): Rest Day

Monday (Day 23): S1

Tuesday (Day 24): S2

Wednesday (Day 25): Rest Day

Thursday (Day 26): S1

Friday (Day 27): S2

Saturday (Day 28): Progress pics

Sunday (Day 29): Rest Day

Monday (Day30): Combo 1

Tuesday (Day 31): Combo 2

Wednesday (Day 32): Combo 1

Thursday (Day 33): Rest Day

Friday (Day 34): Combo 2

Saturday (Day 35): Combo 1

Sunday (Day 36): Rest Day

Monday (Day 37): Combo 2

Tuesday (Day 38): Combo 1

Wednesday (Day 39): Combo 2

Thursday(Day 40): Rest Day

Friday (Day 41): Combo 1

Saturday (Day 42): Congrats!! Final Progress pics

Thursday (Day 4): CW1

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