Name: Playbook - Libby Petrucci - W6/D2: Booty Work
Uploaded: 2024-01-08T19:14:34.587Z
Duration: 55 min
Description: W6/D2: Booty Work

Faith

Lower Body Lovin’

Booooty Work boo! Let’s add some weight! You know the gym, you know what your body can do - now let’s push the limit!

Try not to hold onto the rails unless you absolutely need to for balance and when you do try not to grab too hard on the machine

Stairclimber

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

- Support upper back on a bench or the machine pad and the barbell or belt across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

hip thrusts

This weight should stay the same for all three sets, and should be lighter than your hip thrust weight!

- Place your upper back on the pad or bench
- Stagger feet pressing through your front heel and back toes (majority of weight should be in front foot)
- do the same amount on each side.
Isolating the front foots flutes and hamstrings

B- Stance Hip thrust

- your shoulder blades are resting on a bench and you lift your hips toward the ceiling 
- this movement involves  a smaller range of motion and amount of power.
- you're going into a much shorter range of motion and targeting just the glutes

KAS Glute Bridge

Superset 1

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

10 each leg for 3 sets

Deficit reverse lunge

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

- Get into position and place the bottom of your foot on the handle
- Push back with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

This one is a little different than a classic kick back. This one is focusing on your glutes and hamstrings. So try and keep your toes facing the cable machine and don’t bend your knees as much just keep a soft bend in them to protect mobility.

Cable glute reverse kickback

- Place feet wide with toes slightly out
- squat wide keep chest up and extending your arms holding onto the rope
- Drive through your heels and squeeze flutes together to press all the way back to starting position

Cable Rope Sumo Squat

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Step the same leg forward and lower into a forward lunge before returning to starting position - Complete desired reps then repeat on the opposite side
- curtsy lunge + fed lunge = 1 rep

Curtsy lunge to forward lunge

- Begin in a prone position with your legs off the box
- Keeping your heels together and knees bent to 90 degrees 
- Lift legs up until parallel with your back, engage your glutes
- Keeping your back in a neutral position

Reverse frog hypers

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

Circuit 2

W6/D2: Booty Work

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

Caitlin

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 💪🏼

W3/D5: Booty Gains and Abz

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!

W6/D2: Booty Work

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