Name: Playbook - Stefani Castro - Dumbbell Booty Building
Uploaded: 2021-01-18T11:49:08.514Z
Duration: 45 min
Description: Dumbbell Booty Building

Booty Building Moves that shape, round, & grow your booty.

-Minimal equipment so it’s great for home, travel, or a condo gym.

-Beginner can start with 1-2 rounds , intermediate to advanced 3-4 rounds. This can also be done with a barbell if that’s what you have access to. 

-Pick a weight that is as heavy as you can go. 

-You may also pick a heavier dumbbell for double leg exercises and a bit lighter for single leg work. 

-Your glutes can take a lot, and need heavy weight to grow, and build the muscle that will really change the shape and size of your glutes.

-Tips: Make sure to really squeeze your glutes, and keep your weight in your heels/not in your toes. 

-Tips: Think about the muscle to mind connection.

-Stand with your feet positioned just a tad wider than your shoulders. 

-Hold a weight against your chest vertically, with your elbows tucked in.

-As you squat, keep your elbows inside the line of your knees, and the heels of your feet flat on the ground. 

-Go as low as you can in this position, then come back up, pushing through your heels. 

-Keep your movements controlled and your abs tensed as you move.

Goblet Squat 15/Side

-Stand with your feet hip-width apart, holding the dumbbell vertically against your chest.

-Take a big step back with your right leg, crossing it behind your left. 

-Bend your front knee to 90’ and lower your hips down until your left thigh is nearly parallel to the floor. *Keeping weight back in the front heel/Glute 

Use your back leg/toe on the ground for balance & drive your weight through your front leg/heel and into the side of your Glute  to stand back up to your starting position. 

Return to start. Then repeat on the other side. That’s one rep. (Alternatively, you could do all reps on the same side, before moving to the next.)

Tips:Keep your torso upright and your hips and shoulders as square as possible to the wall in front of you. Don’t let your chest point down towards the ground.

Curtsey Lunge 12/Side

-Start with your feet shoulder-width apart, toes pointed straight forward. 

-Step out with your right foot as wide as possible. 

-Engage through the right heel as you drop your hips down and back while keeping the left leg straight, stretching the groin on the left leg and keeping both soles of the feet on the ground and toes pointed straight forward. 

-Make sure your right knee is tracking over your right foot the whole motion. 

Powerfully “punch” your right heel into the floor to push yourself back to the full standing start position. That’s one rep.

Tips: Make sure you’re sitting down and back, with weight in your heel like in a basic squat rather than hinging at the hips. 

Tips:Plant your foot firmly on the ground at full extension, and keep your toes pointed forward throughout the whole move.

Side Lunge 15/Side

-Position yourself with bum on the floor, & your shoulders and shoulder blades against the bench. If they don’t reach the bench when you are sitting on the floor you can raise your bum a little bit off the floor.

Place the the dumbbell/barbell  directly over your hips in a comfortable position (usually the meaty area not bones) Use your hands to keep the dumbbell from rolling/sliding.

It is very important that your body is aligned and your spine is neutral.

Tuck your chin to chest, take a deep breath in, exhale all the air out, brace your core then drive through your heels and squeeze your glutes to lift your hips up as has as you can.

Hold for one count while squeezing your glutes and driving up to the ceiling as high as you can.

Come down smoothly, with your core still braced.

Tips: Keep spine & lower back neutral. Upper body from hips up does not move.
Tips: Keep pelvis curled forward towards your nose, posterior tilt (not anterior tilt meaning pelvis tilted backwards)

Glute Hip Thrust

-Stand with your feet wider than shoulder-width apart, and your toes pointing out at a 45° angle, rather than straight ahead. 

-Bend at the hips to lower and grab the weight. 

-Make sure your back is flat in this bottom position and be careful not to round it at any point during the exercise. 

-Drive through your heels and extend your knees and hips to lift the weight to mid-thigh height. 

-Pull your shoulders back at the top of the move, squeeze your glutes, & drive your hips forward,

-Carefully lower the weight back to the ground, still being mindful not to round your back.

Tips: Keep weight in your heels not in your toes, make sure to squeeze glutes hard at the top of movement.

Sumo Deadlift

Start laying on your right side & elbow, hips stacked, & your hip off the edge of the bench, 
-Your right leg should be firmly on the floor to support/balance you 
-Bring your left foot  (top) behind  your right foot, and turn the toes of your left (top leg)  towards the ground 
-Lift your leg from the hip until it is extended parallel to the ground, & you have fully engaged your Glute muscle
-Hold for 1 count before slowly lowering back to the starting position with toes on the ground 
-Use your core muscles & bottom leg for balance

Side Laying Abductions

-Lie down on the bench with your hips on the edge and your legs tucked underneath. Be sure to be gripping the bench firmly underneath you.
-Keep 1 foot on the ground for balance, lift up the opposite leg up from the hip, keeping it bent at the knee at 90’ 
-The knee joint stays at 90’ for the entire motion while moving the bent leg up & across the body towards the opposite side 
-Go as far as you can until Glute muscle is fully engaged/flexed 
-Slowly lower back to starting position keeping the leg bent at 90’
-Repeat motion for 20 reps before switching to the opposite side

Dumbbell Booty Building

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