Name: Playbook - Kedara Thomas - WK-1 Day 4 {Booty Burner} 🍑
Uploaded: 2021-11-14T22:37:58.192Z
Duration: 45 min
Description: WK-1 Day 4 {Booty Burner} 🍑

Stranja

Lala

This glute workout will be a focus on firing up those glutes. It will be broken down into 3 supersets to give you a good pump and burn 😅 Increase weight each round to challenge yourself and get those gains!

Do a cardio warmup of your choice for 5 mins before you begin your workout of the day.

Warmup

This superset will be a sumo squat paired with a cursty to lateral lunge combo. Repeat 3 times. Increase weight each round.

- 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

-Step back and across in to a curtsy lunge
-Go into a lateral lunge from the curtsy
- Step back to the starting position
-repeat for each leg

curtsy lunge to lateral lunge

Booty Burner #1 🍑

This superset will be an deficit reverse lunge paired with a DB hip thrust. Repeat 3 times. Increase weight each round.

- Begin by standing both feet on the plates
- 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

DB deficit reverse lunges

- Bend your knees bringing the feet flat on the floor hip width apart
- Lift your hips up towards the ceiling
- Lower down towards the ground and repeat

Table top hip thrust

Booty Burner #2 🍑

This superset will be a sumo RDL paired with a pulse squat. Repeat 3 times. Increase weight each round.

- Begin with dumbbells in each hand and feet sumo width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Sumo DB RDL

- Stand in a wide toed out stance 
- Lower into a squat and pulse for time or reps
-increase weight each set

Sumo squat pulses

Booty Burner #3 🍑

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

WK-1 Day 4 {Booty Burner} 🍑

Guuuuurl listen….that’s a legit 🔥🔥 one! 👏🏽👏🏽 thank you!

Amazing! So glad I found you on Instagram!

WK-1 Day 4 {Booty Burner} 🍑

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