Name: Playbook - Kailey Hackett - Bubble Butt
Uploaded: 2023-05-03T21:50:49.436Z
Duration: 35 min
Description: Bubble Butt

You will have 5 exercises and 4 sets of each before moving to the next. 

For the first 2 sets of 10 you should try and be around 55-60% of your 1 rep max 

3 set around 60-70% 
4 set around 70-85% 

Let’s get that boootttayyy

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

-Rack KB on shoulder 
-move leg laterally 
-push butt back and lower until your knee is at 90 degrees 
-make sure your chest stays nice and proud, core is engaged 
-knee stays behind your toes if it is coming over your knee to where you are leaning into it (not good). Very similar to squatting movement — pretend there is a chair under you sit in that chair and make sure weight is in your heel rather than your toes. 
-drive back up and push off to starting position

Single arm KB shoulder rack to side lunge

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell reverse lunges

- Start with feet wider than shoulder width a par and toes slightly at an angle out
-sit butt back in squatting position— weight in heels butt in chair back and lower down until knees are 90 degrees
- Keeping your chest nice a proud, core engaged, touch the weight to the ground and rise back up

Barbell Sumo squat deadlift

You have 10 mins to complete As Many Rounds As Possible

Weighted Russian Twists

- Holding the weight with your arms extended
- Bring your torso up, taking the weight overhead
- Lower with a slow controlled movement keeping your core engaged

Weighted sit-up

Side to side heel touches

Weighted reverse crunch

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

AMRAP CORE

Bubble Butt

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Bubble Butt

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