Name: Playbook - Libby Petrucci - W3/D5: Booty Gains and Abz
Uploaded: 2024-01-08T19:14:34.527Z
Duration: 55 min
Description: W3/D5: Booty Gains and Abz

Caitlin

Lower + Body + CORE 🔥

You’ll see most of these exercises are single. Take your rest and complete the “non-supersets” alone. Back to back

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- Place band around your ankles
- Assume half squatted position
- Keep feet shoulder width apart and straight ahead
- Step laterally with one leg then catch up with the other

Lateral band walk (ankles)

- Start in a plank position
- Bring your hands forward with out letting your glutes dip down 
- Keep your core engaged

Extended plank hold

- Feet a little wider than hips
- Squat keeping your chest up, sing more into your heels
- At the top of your squat reach up keeping your core engaged

Squat Reach

- Begin with feet wide and toes pointed slightly out
- Bend one knee while keeping the other one straight
- Switch back and forth while staying low

Switching cossack squat

Lower Body Warm Up

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Set up in a split stance with your front foot elevated on a plate
- Chest up, looking straight ahead and dumbbells by your sides
- Descend by flexing both knees until they are both at 90 degrees
- Drive through the front foot extending back to the top

Front foot elevated split squat

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

- With a kettlebell in each hand outside your legs 
- Perform a deadlift with the kettlebells by starting from the ground pressing up to standing.
- keep chest up and core engaged
- Repeat for desired reps

KB deadlifts

Superset 1

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

- With this rep count when you get down to eight it should be really really hard once you complete the eight reps immediately half the weight and burn out with 16 to 20 reps

Leg extensions

- Start with a shoulder width stance
- Jump up and land in a lunge stance with both knees bent at 90 degrees
- Jump again switching your feet in mid air landing into a lunge on the opposite side
- Jump your feet together landing into a squat 
- Repeat the entire sequence for time or reps

Jumping Lunge Lunge Squat

Superset 2

- Hold the weight in both hands with your arms extended and your shoulders off the ground
- Bring one leg up and down
- Alternate with opposite leg 
- Keep core engaged

Weighted hollow body flutter kicks

- Hang from a bar and focus on activating your core
- Tuck your knees up in a controlled manner
- Lower with control and repeat

Hanging knee tucks

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

- Begin laying in an X position 
- draw core in as you raise one leg and tapping your toes with the opposite hand
- modified version is allowing feet to stay on ground
- expert version is keeping feet 6 inches above ground for all reps
- Perform 20 total

Alternating star crunches

Core finisher 35

W3/D5: Booty Gains and Abz

I miss you & I was def not happy w you on this workout but did it!!

Kara

A friendly way to work myself back into a routine! Solid start to longevity and long term overall health.

Kathryn

W1/D1: Upper Body + Core

Those single leg RDL’s!!🥵 Thanks, Libby!!

Madelyn

W1/D2: lower Body lock in

Great workout! I can’t jump so I did skip a few and made a few adjustments.

Elise

Delaney

W1/D3: HIIT IT

W1/D4: Upper Body Push

W1/D5: Lower Body and Core

Didn’t mean to hit one star 
My arms 😳
Miss you so much!

W2/D1: Upper Body + Core Day

W2/D2: Lower Body Lovin!

W2/D3: Don’t QuHIIT It

I love doing these workouts! It’s great to go yo the gym and have a routine to follow!

W2/D4: Push It

Just really trying to figure out how to do the stepper without holding on 🤪🤪 GOALS!!!!

W2/D5: Lovin’ on the Legs and Abs

Cassie

W3/D1: UPPER BODY + Core

W3/D2: Legzzz

W3/D3: INTER🤚🏼VALS and CORE

My arms felt that today and my legs are feeling it from yesterday.

W3/D4: Upper Body 💪🏼

W4/D1: Back, Arms and Abs

Great workout! Is there a way to set the timer for the amount of time you list instead of the default 45 seconds?

Another awesome workout done and done! Thank you Libby for making it so easy to workout on my own at the gym!

W3/D5: Booty Gains and Abz

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