Name: Playbook - ATO FITNESS by Kayla Rossi - 6.14| BOOTY GAINS
Uploaded: 2024-02-04T18:51:51.574Z
Duration: 70 min
Description: 6.14| BOOTY GAINS

My only complaint/ question is that it says goblet squats in the program but the video shows sumo squats. Is that accurate? Also are we supposed to do 10 landmine squats into 10 landmine pulses then break?  Thank you!

Alyssa

Michelle

Banded squat side steps

Banded squats

Banded squat jumps

Band Warm up

Heavy glute thrust

Body weight single leg glute thrusts

Put band around knees. Sit on floor with knees bent. Push out against the band

Banded seated abductors

GLUTE THRUST TRI- SET

-put band around knees 
- toes elevated 
** cues: toes slightly turned out , push hips back stretching your glutes abs hamstrings fully, at bottom of rep push knees against band activating glutes to complete rep

Banded barbell RDLS

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes

Dumbbell single leg RDL

RDL superset

- Hold the dumbbell between legs 
- stand on boxes for added depth 
- Push your hips back and keep your chest up as you come down 
- go slightly past parallel and push through your heels to come up

Dumbbell goblet squat

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

Landmine goblet sumo squat

Landmine squat pulses

Landmine squat superset

Stay on same leg, perform all 3 variations back to back before switching legs

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

-point toe and keep chest up while performing a kick back. 
-you will only be able to go partial of the way up squeezing upper glute in contraction

isolated glute kick backs (pointed toe)

-perform like regular glute kickback but instead go in a side to side motion as you lift back leg

“TIK TOK” glute kickbacks

GLUTE KICKBACK TRI-SET

6.14| BOOTY GAINS

Derrik Olmstead

SHOULDERS 🤘🏻

Just finished this right after quads!! Badass shit. Really hard. Really Intense. I felt like I was gonna give up but I kept going because I enjoy how this program pushes me!!

Leg FINISHER circuit 😮‍💨😮‍💨

Lisa

Awesome workout definitely feel it once finished!!

Ryan

Anne

30 min SHOULDER BURNER 😤

Wolves Forever!!! I love all of these workouts. This is my favorite quad workout.

QUADS 😮‍💨

Holy shit!! MY QUADS ARE ON FUCKING FIRE!!! CRAZY INTENSE!!!

This was hard but the pump was well worth it

Kayla Rossi; Making my legs shake since no ones son is doing it 🥲🔥

Mileysha

8.15 | QUADS

Sorina

7.10| Abs and cardio

7.6 | QUADS 🍗

Awesome!!! I almost fell down on the banded jump squats!! All of these workouts make me feel alive everyday!!!

Joanna

7.5| GLUTES & HAMS

7.2| cardio & abs 🔥

My husband I loved this full body workout today!!

Kathy

6.27| FULL BODY BURNER

Burner with those curls at the end….loved it 🔥

6.30| GLUTES & HAMS

Lindsay

Badass!! Light weights and a shit ton of reps is the way to go. I live for this!! Thank you!!

6.14| BOOTY GAINS

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