Name: Playbook - Mariana Morais - W3/D1 Booty 🍑
Uploaded: 2022-03-14T02:48:05.548Z
Duration: 50 min
Description: W3/D1 Booty 🍑

45 seconds train
15 seconds rest
🔥🔥🔥🔥

- Position yourself on your hands and knees, with a band just above your knees
- Keeping your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, and around to the other leg, engaging your glutes 
- Return to starting position

Banded Glute Rainbows- Right

Banded Glute Rainbows- Left

- Table position with band above the knee
- Extend your leg back, engaging your glute, lower half way down and pulse the top half range for reps

Leg kickback pulses - left

Leg kickback pulses - right

- 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 - left

Fire hydrants - right

- 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

Circuit 1

- 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 
- Complete desired reps then repeat on the opposite side

Curtsy lunge

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes

B-Stance DB single leg RDL - R

B-Stance DB single leg RDL - L

- 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

Deficit reverse lunge

- Stand in a wide toed out stance 
- Either body weight or place dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

sumo squat

Circuit 2

W3/D1 Booty 🍑

Kicked my ass before school. Practically had me crying

Emma

Jülide M. Çelebi

Carla

W1/D1 Booty Pyramid 🍑

First at home work out and I loved it!!! Felt a good burn in the muscle! Yay! More home workouts when I’m lazy. 💪👍

W3/D1 Booty 🍑

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