Name: Playbook - kennedy nease - Booty n Hammies
Uploaded: 2024-04-01T02:45:38.543Z
Duration: 60 min
Description: Booty n Hammies

glute-focused workout! 

dumbbells and a resistance band are recommended for this workout.

Keep knee straight and chest up
Do number of reps on each side

Curtsy Lunges

Place the resistance band under one foot and hold the opposite end with the hand from the same side. Hinge at your hips and focus on squeezing through the glutes as you come up!

Do number of reps on each side

Banded Single Leg Deadlifts

Hinge at hips
Slight bend in knees
Feel extension in hamstrings

Good Mornings with Plate

Place the resistance band above your knees. Find a comfortable hollow hold position (alternatives can be with feet on ground or hands below tailbone for low back support). Engage your core and bring your legs out creating more tension in the band, then back in.

Abductions Hollow Hold

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

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 number of reps on each side

Donkey Kicks

Place the band above your knees. Start on your hands and knees, then while keeping your knee bent, lift up and squeeze the glutes.

Do number of reps on each side

Fire Hydrants

Booty n Hammies

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 n Hammies

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