Name: Playbook - Karina Vee - W4/D2 Booty Sculpt
Uploaded: 2024-01-14T18:25:48.333Z
Duration: 45 min
Description: W4/D2 Booty Sculpt

Leg day is the best day 😛
Equipment: medium to heavy weights (12-30 pounds)

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

Glute Bridge Abduction

Lateral Steps

Crab walks

Activation 🍑

Do each circuit, take a 30 second break and repeat
(For lunges make sure it’s 12 reps per leg)

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

DB deadlifts

-Stand with feet shoulder width apart
-Lower into the bottom of a squat 
-Start standing back up and stop short of full extension 
-Pulse for desired reps

Squat pulses

Lunge with a pulse

Circuit 1 ☄️

Unilateral- get ready to feel the burn 🔥 start the circuit on the right leg then switch to the other leg

- Position yourself on your hands and knees 
- Keeping your knee in a bent position, hips squared
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

Donkey kick (bent)

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire hydrants

Unilateral Lunge

Unilateral Curtsy

Circuit 2 🎉

For this circuit, try to grab heavier weights to really feel the booty burn

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

DB sumo squat

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Stand up to full extension

DB sumo deadlift

Curtesy lunges

Circuit 3 🔥

Side Lying Lateral Raise

Clamshell

Lateral Circles

Circuit 4: Finisher!! 😜

W4/D2 Booty Sculpt

Mikaya

Thank you for the phenomenal upper body sweat!!!!

Nicole

W1/D1 Arm Sculpt

Kristina

I cannot figure out if the app is suppose to let each exercise go as doing it or not …

Cassie

W1/D2- Booty Sculpt

What a super, sweaty cardio and core workout!!!

So good - loved it!!! Thanks Karina :) excited to try all the workouts !

Vanessa

W1/D3 Cardio & Core Sculpt

Did the upper half! Have to finish the rest after an errand! Love it so far!

Amy Yeary

rachael

What an amazing burn! I am still shaking!

W1/D4:  Full Body Sculpt

Melissa

W1/D5 Slow Sculpt

Two weeks of that in a row is killer 💪

Milda

W2/D1 Arm Sculpt

The last round was just straight mental challenge 😅 gave up 77 times and yet finished strong 😎

W4/D2 Booty Sculpt

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