Name: Playbook - Libby Petrucci - W4/D5: Abs and Bootay
Uploaded: 2024-01-08T19:14:34.779Z
Duration: 40 min
Description: W4/D5: Abs and Bootay

Wow!! Couldn’t even do it all. I’m very out of shape.🥴 Will do this again soon and hopefully get better each time! Thank you!

Stacy Haas

Lower Body + Core. Man I love this workout!! Start with a walk. Look over what you got for today. Warm up, then get after it boo!

- 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

Ankle weight combo! For this set you have 6 rounds. You’re going to do all movements on the right leg then all the movements on the left. Then repeat!
3 times per side

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire hydrants

- Raise your leg engaging your glute
Press bottom of foot up to ceiling 
- Keep your hips squared

Weighted donkey kicks

- Bring your heel towards your glute
- Lower with a slow controlled motion
- Focus on engaging your hamstrings
- keep knee even with hips

hamstring leg curl

- Position yourself on your hands and knees 
- Keep your hips squared
- Lifting your leg straight back and up toward the ceiling, engaging your glutes 
- Cross your lifted leg over kneeling leg, and touch the floor with your toe
- Return to starting position and repeat for time or reps

Rainbow

Booty Warm- Up

- From lunge position hold the dumbbell on the outside of your leg
- Exhale and lift the weight diagonally across your body
- Twisting to the until the dumbbell is above your head
- Control the weight back to the starting position

Static lunge wood chopper

- begin in a squat
- walk feet out to wide position (sumo squat)
- return to starting position

Holding a weight is optional! If so hold one heavy in a goblet position or two by shoulders

Narrow to Wide squat Variation

- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbells to about shoulder height

Dumbbell swings

Circuit 1

Grab some heavy dumbbells for this circuit! We want to grow those flutes here!

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- twist toward front knee to add oblique rep 
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Deficit reverse lunge

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Pause at Bottom
- Reach parallel and push through your heels to come up

Dumbbell goblet squat (with pause)

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into an rdl, stopping when the dumbbells are about shin level while keeping your back straight
- Stand up to full extension

Dumbbell sumo Romanian deadlift

Circuit 2

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Stepping forward lifting your knee up 
- Lower back to the initial position 
- Switch legs and repeat (each leg is one rep)
* 10 reps per side
* using a weight is optional

Dumbbell reverse lunge w/ knee lift

Standing straight up with chest out 
Drive knee to opposite elbow 
Meet elbow and knees together using core and driving bellybutton in

Standing Crunches

- Stand with dumbbells in the overhead position
- Perform a slow controlled march

overhead march

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

Circuit 3

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Banded clamshells

W4/D5: Abs and Bootay

Love feeling the burn on the finishers!!!

Serena

Amber

Abbey Trella

W1/D1: Upper Body + Core

Felt it! Happy to have a guide - thank you!

GREAT! Wore me out!😅😅 legs are feeling like jello😅

Carly

So easy to switch from gym workouts to home workouts— you’ve made it a piece of cake!

Caitlin

W1/D2: Lower Body

I feel like I did something good for myself! I’m gonna feel that in my tummy tomorrow, which is great!

It’s going to be a tough road back. 3 rounds. I don’t quite understand how the timers work… is there a way to make it automatic instead of progressing it myself?

Kara

W1/D3: Full Body HIIT + Core

CHALLENGING! But in the best way! Love how easy it is to watch the videos!

W1/D4: Upper Body 💪🏼

W1/D5: Lower Body and Core

Your workouts are amazing! I go the gym workouts in the morning then I do some of the at home in the afternoon. Sometimes I adjust to what I can do.

Elise

Libby

W2/D1: UPPER BODY + Core

W2/D2: Lower Body

Obsessed with this workout and this series! I’ve been so excited to wake up and workout 💪🏼💪🏼💪🏼

W4/D5: Abs and Bootay

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