Name: Playbook - Karina Vee - W1/D4 Booty Build
Uploaded: 2023-06-02T21:34:39.203Z
Duration: 55 min
Description: W1/D4 Booty Build

I would change the cable lateral raises (not the kick backs) to a different move

Karina

My classic booty workout! You will need an ankle attachment (most gyms have one, if not get one from Amazon) this cable glute finisher is a staple 🍑🍑🍑🍑🍑

Fire up your glutes with this activation circuit, get your timer out and repeat all moves twice with no breaks

Lateral Steps

Squat Lateral Kick

Squat Back Kick

Activation Circuit

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up
- 12 reps per leg 
- weights: heavy 15-25lbs

Dumbbell bulgarian split squat

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side
- OPTION 1: Barbell (15-35 lbs per side) if you are a beginner I would start with just the bar and no weights and build from there 
- OPTION 2: heavy dumbbells (15-35lbs)
- I stack two plates on top of each other to create deficit, option to use a low bench as well. 
- 10 reps per leg

Deficit reverse lunge

10 reps per leg x 3
One heavy weight - 12-35 lbs

Unilateral Deadlift to Curtsy Lunge

- Stand in a wide toed out stance 
- Lower into a squat and pulse for time or reps

Sumo squat pulses

Deadlift to Sumo Pulse Circuit

You will need an ankle attachment for this circuit!
Repeat both moves on one leg before switching to the next leg

Lean forward so your back is flat, kick your leg straight back, engage your core

Cable Back Kick

Cable- side kick

Booty Finisher 🍑

W1/D4 Booty Build

W1/D1 Do this before you start!

W1/D1 Week 1- ABS OF THE WEEK

M Carrasco

Delilah

W1/D1 Week 1- Day Legs & Booty

Nothing like an arm workout to tell you that you could do arms more often

Hannah

Really good work out! I ran a little longer than it says to because i didnt feel completely warm with just 5mins. The last exercise was tough!!

W1/D4 Booty Build

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