Name: Playbook - Mackenzie Bishop - W1/D1 Biceps & Booty
Uploaded: 2023-04-05T04:03:13.294Z
Duration: 45 min
Description: W1/D1 Biceps & Booty

Welcome to Booty & Bi day!

This is one of my favorites!

This workout is intended to tire specific muscle groups in a way that will aid in making your arms lean & toned as well as helping your booty POP!

It can be tough to maintain glutes in pregnancy but with these types of workouts, paired with proper form, you can accomplish anything, even having a bangin’ booty through ALL trimesters! :)

- Begin on your hands and knees
- Round your back and tuck your chin
- Arch your back and look forward

Cat camel

- Sit on the floor and spread your legs out straight as wide as you can
- Walk your hands forward as much as needed to get a stretch in the inner thighs & groin

Adductor Stretch

- Place both hands on hips
- Lower into a lunge position with the knee of the back leg resting on the floor
- Press into the front leg until you feel a stretch in the hip flexor of the leg that is behind you

Hip Flexor Stretch

- Standing tall lift Left arm up to the sky and lean to the right.
- Tilt head as you lean.
- Let right arm hang at your side
- Exhale and breath further into the stretch
- Alternate sides after 30 seconds

Lateral stretch

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

Bodyweight goblet squat

- Use a band, mobility stick, jump rope, etc. and hold it with a tight grip
- Start with arms straight overhead and slowly start lowering your arms behind your head as you bend your elbows
- Stop when your elbows are bent at a 90 degree angle and you feel the stretch opening your chest
- Your shoulder blades should pinch when you are at the bottom of your stretch

Mobility Chest & Bi Opener

- Use a band, mobility stick, jump rope, etc. and hold it with a wide grip
- Keep arms locked out straight overhead
- Keep torso upright
- Use the Right arm to pull the Left arm towards the right & vice versa

Mobility Shoulder / Lat opener

Warm up & mobility

- 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 
- Perform one side for 30 seconds, rest, then switch sides

Curtsy lunge

Dumbbell goblet squat

- Perform 30 seconds on one side, rest, then perform 30 seconds on the other side
- Place your feet hip-width apart, hold dumbbells at chest height
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90-degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral lunge (dumbbells)

- Begin with a dumbbell in each hand
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Make reps slow and controlled

Dumbbell hammer curl

- In a standing lunge, with the opposite leg extended in front of your body, lean forward and stretch as much as needed
- Hinge forward at the hips bringing your chest down towards your extended leg
- Alternate legs after 30 seconds

Kneeling hamstring stretch

- Sit on floor and bring soles of feet together 
- Bring knees down as far as you can
- You should feel a stretch in the groin and inner thighs
- Keep your torso tall with hands pressed behind you against the floor
- Option to walk hands to the front of your body and lower as desired

Butterfly Stretch

- In a forward lunge, rest your back knee on the ground
- Keep your upper body upright if you want more of a hip flexor stretch
- Lean upper body forward if you want more of an inner thigh stretch
- Stretch for 30 seconds per leg

W1/D1 Biceps & Booty

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