Name: Playbook - Katie Lee - Bootybuilding
Uploaded: 2022-07-26T02:52:50.518Z
Duration: 45 min
Description: Bootybuilding

Time to get those glutes, hips, hamstrings, and lower back stronger than ever 🔥💪🏻 Pair with a leg day, core day, functional training or even Mma day!

- Start with feet wide and toes out, elevated on two plates or steps. 
- Push hips back and lower down until knees are 90 degrees, back stays straight, pelvis stays tucked under your hips. 
- Keeping a flat back, touch the weight to the ground and rise back up
- think of spreading the floor apart with your feet. 
Hit 70-80% of your max!

Sumo deadlifts (feet elevated)

- Start with your back foot on top of an elevated surface 
- grab a barbell between your legs 
- Lower butt down pushing your hips back slightly, keep torso slightly forward but straight. 
- Lower until both legs are at about 90 degrees. 
Go as deep as you can control!

Bulgarian split squat with barbell b/w legs

- Begin in a prone position with your legs off the box/step 
I use a step that I can bring the cable through to the other side. 
- attach two ankle straps to your ankles. 
- hook both ankles into the hook on the cable. Be sure to pull the cable through first. 
- raise both legs up and squeeze glutes at top. Flex heels up and slight bend at knees.

Reverse hyperextensions on cable

- Begin by standing on a box with one foot off
- Slowly lower foot down, almost touching the ground but don’t touch floor. This keeps all tension on your glutes. 
- lean torso slightly forward, keep your back leg brushing up against the box. 
- press through your front foot to lift back up to standing position .