Name: Playbook - Juliana Brown - Banded Booty PUMP UP
Uploaded: 2023-11-17T19:51:00.105Z
Duration: 40 min
Description: Banded Booty PUMP UP

Emmy Vargas

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes and core
- Slowly march your feet, lifting your knees up

Glute bridge marches

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position
- Complete on opposite leg 
- Then perform with both legs

Single leg glute bridge + glute bridge

Warm up

- Lay on the floor with your legs bent
- Place a band just above your knees 
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Banded Glute bridge

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Banded clamshells

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down and toes pointed forward

Banded Booty PUMP UP

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