Name: Playbook - Laura Sanchez - W3/D3 Booty GAINZ
Uploaded: 2024-02-25T04:18:30.623Z
Duration: 60 min
Description: W3/D3 Booty GAINZ

Alicia

RPE GUIDE to know what weight I have to lift

GUIA DE RPE para saber que peso tengo que levantar

https://www.canva.com/design/DAF2ZOVOka8/VGbxc0uLm7vVsli7y_e05Q/edit?utm_content=DAF2ZOVOka8&utm_campaign=designshare&utm_medium=link2&utm_source=sharebutton

- Stand with feet shoulder width apart, a band just above the knees
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Banded Squat

- Start in a high plank position
- Hop your feet forward, just behind the hands
- Hip your feet back to the starting position

Groiners

- Lay on the floor with your legs bent
- Raise one foot off the floor
- Push through your heel bringing your hips up 
- Squeezing your glutes 
- Lower with control
- Complete desired reps then repeat on the opposite side

Single Leg Glute Bridge

Warm up

Set 1: Empty Barbell
Set 2: Put on some weight but not your starting weight.

Set 1: Barra vacía
Set 2: Poner algo de peso pero no el peso con el que empiezas.

Barbell Hip Thrusts

Hip Thrust Warm up sets

Banded Glute Bridges

Superset

- Place the band just above the knees
- Keep your chest up as you sit your hips back and down to parallel 
- At the top of the squat raise your leg to the side
- Complete desired reps then repeat on the opposite side

Banded Squat + Lateral Kick

- Place your feet on an elevated surface, banded just above the knees
- Push through your heels to raise your hips
- Engage your glutes at the top
- Lower back down with control

Feet Elevated Glute Bridge + Band

Cable Glute Kickbacks (each leg/ cada pierna)

- Setup in a hyperextension machine with your feet anchored and torso roughly perpendicular to your legs at a 45 degree angle
- Begin in a hinged position with your arms crossed and initiate the movement by flexing your glutes
- Extend the hips and finish with your body in a straight line

Roman Chair Hip Extensions

- Place the band just above the knees
- Sit your hips back and down to parallel
- Pulse up and down for desired time or reps

Banded Squat Bouncers

W3/D3 Booty GAINZ

Mi primer día después de varios meses inactiva. Excelente rutina me encanto😍👏🏻🔥

Zulymar Fulcado

Regina

Jime

W1/D1 Lower Body

Tremenda !!! Me encanto 
Creo que es lo que buscaba luego de mucho tiempo

I loooove your workouts
You really push my limits
Thank you

Eunice

W1/D2 Upper Body

Janelle

Stine

W1/D3 Booty Gainz

Great!!
I'm really happy i joined your free week. I needed to go out of my comfort, and this has been very helpful

W3/D3 Booty GAINZ

Community

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