- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to half way point and press back up to starting

Kas Glute Bridge

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

Dumbbell RDL

- Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves)
- Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine
- Position your toes straight
- Curl your legs up, bringing your heels toward your glutes, as far as possible without lifting the upper legs from the pad
- Pause at the fully contracted position
- Lower the legs back to the starting position

Hamstring Curl

- 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

- Attach an ankle cuff to a lower cable pulley
- Stand in front of a cable pulley machine (about 2 feet away) so your working legs ankle is in line with the pulley
- Hold the frame for support and forward hinge at the hips
- With your core engaged, and knees slightly bent, squeeze your glutes to raise your working leg outward and backward (at a slight diagonal) as high as you comfortably can
- Keep your opposite leg firmly planted to provide balance
- Pause and squeeze the glute at full contraction
- Slowly lower your working leg to the starting position
- Complete desired reps then repeat on the opposite side

Cable Glute Medius Kickback

W4/D2  Glutes & Hamstrings

Stevie

madi

Kylee

W1/D1 Glutes & Quads

Savannah

Love you and love all your booty workouts. Currently can’t walk

Adina

W1/D2  Glutes & Hamstrings

It was amazing first day felt the booty burn! Definitely body goals coming soon

Brittany Shanae

Soooo good. My legs were shaking by the end🔥

Victoria

W1/D3 Full Legs

I don’t like this whole “sweating” thing🥵

Caitlyn

Amazing pump every workout! I was waiting for you to have an app!

Josie

W2/D1 Glutes & Quads

Week 2 Day 2… the fact that my boyfriend says “your bum looks firmer” AFTER 2 WEEKS?!?

W4/D2 Glutes & Hamstrings

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