Name: Playbook - kennedy nease - Booty Werk
Uploaded: 2024-04-01T02:45:38.689Z
Duration: 60 min
Description: Booty Werk

this workout will target glutes with a lil hamstring work!

you will need dumbbells for this. a plate will also be used for good mornings but can be subbed with a dumbbell or barbell!

Chin tucked, eyes forward
Squeeze glutes at top

Dumbbell Hip Thrusts

Hinge at hips
Slight bend in knees
Feel extension in hamstrings

Good Mornings with Plate

Keep your back neutral, and bring your leg up behind you while squeezing your glutes. Keep your core tight to avoid arching the lower back.

Do reps on each side. Can sub out dumbbells for the resistance band!

Donkey Kicks

Can use resistance band, cable machine, or dumbbell

Hinge at hips, weight in heels, pull forward and squeeze glutes at the top

Hamstring Pull Through

Use small platform or box
If at home, use couch!

Step up, keeping weight in heels
Step down and behind for a curtsy lunge
Keep knee straight

Do the number of reps on each side!

Step Up to Curtsy Lunge

Keeping the weight in your front foot, hinge at the hips and focus on tracing your leg with the weight. Keep your back neutral and your core engaged to protect your lower back.

Do the number of reps on each side.

Staggered Deadlift

Booty Werk

Lower Body WarmUp Ideas

I’m dead thank you for the 10/10 workout won’t be able to walk tomorrow

Emma

stephanie

Stephanie

Quad Focused

Lower + Core

Perfect at home workout too. I rolled my ankle and none of these bothered the ankle. Just switched out the squat jumps with normal squats

Booty Werk

More workouts from kennedy nease