Name: Playbook - JOJA LIFE - W1/D3 Booty Day
Uploaded: 2023-01-11T17:47:36.422Z
Duration: 45 min
Description: W1/D3 Booty Day

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Hip adduction machine

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips
- Lean back so your shoulders are on the bench and position the bar above your hips
- Drive your hips up lifting the bar
- In the top position your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly

Barbell hip thrust

- Stand in a wide toed out stance on two parallel Bosu balls
- Hold a heavy kettlebell between your legs in front of you
- Lower into a squat, reaching the kettlebell toward the floor
- Stand up to full extension

Bosu kettlebell sumo squat

- Begin with the kettlebell forward off the body and feet outside shoulder width apart
- Lower the bell toward the ground pressing your hips back while keeping a slight bend at the knees 
- Stand back up, pressing your hips forward

Kettlebell RDL

- Find yourself a step, box, bench or any other contraption that you can rest a foot on, it needs to be about knee height
- Holding dumbbells in each hand
- Get into a forward lunge position with torso upright, core braced and hips square to your body, with your back foot elevated on the bench
- Your leading leg should just under 2ft or so in front of bench 
- Lower until your front thigh is almost horizontal, keeping your knee in line with your foot (Don't let your front knee travel beyond your toes)
- Drive up through your front heel back to the starting position
- Complete desired reps then repeat on the opposite side

12 reps each side

Dumbbell bulgarian split squat

Booty Circuit

Complete all movements on one side then switch and work the other side

- Attach an ankle cuff to a lower cable pulley
- Stand in front of a cable pulley machine (about 2 feet away) so your working legs ankle is in line with the pulley
- Set the desired weight on the pulley machine (it’s best to start light and work your way up)
- Hold the frame for support and forward hinge at the hips to keep your chest upright
- With your core engaged, and knees slightly bent, squeeze your glutes to kick your working leg backwards
- Keep your opposite leg firmly planted to provide balance
- Slowly lower your working leg to the starting position 
- Complete desired reps then repeat on the opposite side

Cable glute kickback

- Attach an ankle cuff to a lower cable pulley
- Stand in front of a cable pulley machine (about 2 feet away) so your working legs ankle is in line with the pulley
- Set the desired weight on the pulley machine (it’s best to start light and work your way up)
- Hold the frame for support and forward hinge at the hips to keep your chest upright
- With your core engaged, and knees slightly bent, squeeze your glutes to lift your working leg backwards
- Keep your opposite leg firmly planted to provide balance
- Slowly lower your working leg to the starting position 
- Complete desired reps then repeat on the opposite side

Cable glute leg raise

- Stand in front of a low pulley facing forward with one leg next to the pulley and the other one away
- Attach the ankle cuff to the cable and also to the ankle of the leg that is next to the pulley
- Now step out and away from the stack with a wide stance and grasp the bar of the pulley system
- Stand on the foot that does not have the ankle cuff (the far foot) and allow the leg with the cuff to be pulled towards the low pulley
- Now perform the movement by moving the leg with the ankle cuff in front of the far leg by using the inner thighs to abduct the hip
- Breathe out during this portion of the movement
- Slowly return to the starting position as you breathe in
- Complete desired reps then repeat on the opposite side

Cable hip adduction

- Set up for the cable hip abduction by attaching an ankle strap (if one is not available, a single handle may suffice) to the low pulley of a cable pulley machine and set your desired weight on the stack
- Stand perpendicular to the cable pulley
- Attach the ankle strap to your far ankle and stand up straight with your feet close together with your opposite foot closest to the machine
- You can use your arm to hold onto the machine for stability
- Begin the movement by lifting your attached leg straight out to your side as high as comfortably possible
- Pause for a moment and then slowly lower your leg back to the starting position
- Complete desired reps then repeat on the opposite side

Cable hip abductions

- Attach an ankle cuff to a lower cable pulley
- Stand in front of a cable pulley machine (about 2 feet away) so your working legs ankle is in line with the pulley
- Set the desired weight on the pulley machine (it’s best to start light and work your way up)
- Hold the frame for support and forward hinge at the hips to keep your chest upright
- With your core engaged, and knees slightly bent, squeeze your glutes to lift your working leg backwards crossing over the standing leg
- Keep your opposite leg firmly planted to provide balance
- Slowly lower your working leg to the starting position 
- Complete desired reps then repeat on the opposite side

Cable crossover glute leg lift

Cable Circuit

W1/D3 Booty Day

Svenja

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Gema

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This was the arm workout I needed! I love how there are individual clips of each exercise, this way I can go at my own pace!

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