Name: Playbook - Katie Smith - W1/D1 Booty Workout
Uploaded: 2023-06-13T14:07:16.485Z
Duration: 60 min
Description: W1/D1 Booty Workout

- Work for time, distance, or calories
- Increase speed as comfortable

Assault bike

- Take a step forward from the bar and have your feet wider than normal squat stance. Your stance should feel comfortable and your toes should be slightly pointed out.
- With the bar resting on your upper back, squat down and focus on using your glute muscles to bring yourself back up. Make sure you brace your core as well.
- GO HEAVIER EACH SET! You can do less reps as you get heavier but always push til failure.

Smith machine sumo squat

- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg press - sumo stance

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

Dumbbell RDL glute focused

Start with the dumbbell hip thrusts. Then go right into the single leg hip thrusts. Work both sides! Rest & repeat!

- Place your upper back on a bench, and dumbbells at your hips
- Push through your heels bringing your hips up 
- Engage your glutes as you come up
- Lower back to starting position

Dumbbell hip thrust

- Place your upper back on the bench
- Lift one leg straight out and raise your knee as you drive up. This is your supporting leg. The leg planted is the working leg.
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

W1/D1 Booty Workout

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