Name: Playbook - Stefani Castro - Booty Band Burn 🍑
Uploaded: 2021-01-18T11:49:32.554Z
Duration: 45 min
Description: Booty Band Burn 🍑

Vivian Cheng

I loved this! Can you make more at home workouts like this? 💛

Maria

Kathely

Sarah

I thing you should illustrate the whole programme

Vasia

Jessica Kiss

-Activate & Warm Up Glutes 
-Round, Lift,Shape, & Tone Booty
-Target the top & side of the booty for that perkily bubble butt shape 🍑 

This is a full booty band workout that can be done anywhere. 

I also like doing just 1 round of this  workout for a heavy booty day warmup/activation.

Suitable for beginner to advanced by adjusting the band resistance strength, & the number of rounds performed.

-Band just below knees 
-Start in a wide stance 
-Squat to 90* while pushing knees outward to resist the band
-Keep weight in heels & squeeze glutes as you stand up

Wide Banded Squat

-Band just below knees
-Start with feet wide in squat stance 
-Squat to 90* pulse up & down half way 
-Keep weight in heels 
-Glute muscle to mind connection

Pulse Squat - Wide W/ Band

-Band above knees 
-Start in a squat position 
-Weight in heels
-Remaining in a squat, push your knees outward against the band as far as you can, engage your glutes  & hold for 1 count 
-Bring knees back to centre & repeat 

Tip: Don’t be scared to pick a medium to heavy band
Tip: Keep your feet planted on the ground, don’t let them lift off

Squat W/ Band Abduction

-Loop band around laces of shoes 
-Start with feet together 
-Jump feet out as wide as you can, landing in a squat position 
-Jump grey back to centre & stand up

Squat Jumps W/ Bands *On Feet

-Loop band around laces of both shoes 
-Start with slightly bent knees, core pulled in 
-Take a small step out to the right, and then to the left 
-Alternating right & left

Inch Worm Side To Sides

-Band above your knees 
-Lay on your back with your feet slightly wider than hip width, & feet aligned under knees 
-Tuck your chin down, keep your gaze forward not up
-Push through your heels & drive your hips towards the ceiling while also resisting the band & pushing your knees outward
-Fully lower your body back down to the mat before performing next rep 

Form Tip: Make sure your pelvis is in posterior tilt meaning it is tilted forward towards your nose, not tilted backwards (twerking position)

Tip: Big squeeze at the top of motion, drive hips up as high as you can.

Glute Bridge W/ Band

Band above your knees 
-Lay on your back with your feet slightly wider than hip width, & feet aligned under knees 
-Tuck your chin down, keep your gaze forward not up
-Push through your heels & drive your hips towards the ceiling while also resisting the band & pushing your knees  outward 
-Remain in the glute bridge position while performing controlled reps of band abductions 
-Pushing your knees out to resist bands, and coming back to centre

Form Tip: Make sure your pelvis is in posterior tilt meaning it is tilted forward towards your nose, not tilted backwards (twerking position)

Glute Bridge W/ Band Abductions

-Lie on your side with your feet & hips stacked, your knees bent 90 degrees, your head resting on your arm.

-Draw your knees in toward your body until your feet are in line with your butt. Place your hand on your top hip to ensure it doesn’t tilt backward.

-Keeping your abs engaged & your feet together, raise your left knee as far as you can without rotating your hip or lifting your right knee off the floor.

Hold for 1 second, squeezing your glutes at the top of the move, before slowly lowering your left knee to the starting position.

Light - medium band just above knees 

20/Side

Band Clamshells

-Band below your knees, use your opposite knee pin down the band from moving around
-Start in all fours knees under hips, wrists under shoulders
-Lift from the hip as high as you can, hold for one count, lower back down 

Tip: Keep your core pulled in to support your lower back

Pick a light to medium band

Booty Band Burn 🍑

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