Name: Playbook - Katie Lee - Bootybuilding
Uploaded: 2024-04-23T16:22:14.861Z
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! 
Glute and ham focused leg day can also be done here, mix up exercises to keep it fresh!!!

- Holding the end of the landmine bar in between legs with feet wide and toes out
- Push your hips back and down as you lower
- Reach passed parallel and push through your heels to stand up

Landmine sumo squat

- Start facing inward
- With a slight bend in the knees press your hips back and lower your chest towards the ground, keep back flat and belly button in
- Bring your chest back up by pressing your hips forward back to starting position

Can be done on hack squat machine too, this is the calf raise machine seen here

Hack squat/calf machine good morning

Place power band around your waist
Kneel down
Grab barbell Zercher style
Sit butt back on heels, then thrust hips forward to a upright position with torso 
Repeat !

Kneeling Zercher hip thrusts

- Begin by standing both feet on the plates or a box, the lower the deficit the harder it is. 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front heel and stand back up
- Repeat on the opposite leg

Dumbbell deficit reverse lunges

Place a stepper vertical to a cable machine 
Step one foot up one stepper and one foot on the floor
Foot on the floor has your ankle strap connected to cable
Perform a squat then at the top perform a glute kickback 
Repeat on opposite side/leg