Name: Playbook - Kenna Matta - W3/D1 Booty workout 🔥
Uploaded: 2022-04-21T18:49:46.710Z
Duration: 60 min
Description: W3/D1 Booty workout 🔥

Wooosh! Those hip thrusts & goblins thooo 🤯🥵🔥

Alyssa

Feel the burn in your glutes while building muscle with these simple yet effective exercises. If you don’t have a barbell use a dumbbell instead. Resistance band is needed for abductions

- 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

- Place the barbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top

Barbell glute bridge

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in for desired reps 
- Ensure your movement against the resistance is smooth and controlled

Glute bridge with abduction

- Hold the dumbbell with both hands between your legs 
- Come down pushing your hips back
- Come up a couple of inches and back down
- Push through your heels and extend all the way up
- Focus on a slow controlled movement

Dumbbell full + half squat

- Hold the dumbbell at chest height
- Come down pushing your hips back
- Come up a couple of inches and back down
- Focus on a slow controlled movement

Dumbbell goblet full + half squat

- Holding the dumbbells at your sides or by your shoulders
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Complete desired reps then repeat on the opposite side

Dumbbell curtsy lunge

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

W3/D1 Booty workout 🔥

alisha

Definitely got the heart rate up and my legs are on fire! Love getting my week started with this leg workout.

Chelsea

W1/D1 Lower body strength training

Angelly

W1/D2 Arms & Back

The Bulgarian Squats killlllled me 😫 I need to practice those more!! 🔥

W1/D3 Barbell Legs and Glutes

W1/D4 Dumbbell Full body

Solid! Especially if you don’t really take breaks & you loop it through 💗

W3/D1 Booty workout 🔥

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