Name: Playbook - Matthew Noszka - Booty For Days
Uploaded: 2021-06-05T15:18:10.118Z
Duration: 45 min
Description: Booty For Days

I haven’t had this much sweat in so long. Def see that booty pump already 🔥

Andre

Ko1992kp.

Anthony

- Start standing with feet hip distance apart and lower into a squat position by bending the knees. Keep the spine straight, chest lifted, and knees behind toes. Arms are in front of the chest for balance.
- Jump straight up and swing arms overhead. Return to squat.

Squat Jumps

- Begin seated on the ground with a weight or loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. Place the bar or weight so that it is directly above your hips.
- Begin the movement by driving through with your heels, extending your hips vertically through the bar. Your weight should be supported by your upper back and the heels of your feet. 
- Extend up and squeeze at top, then reverse the motion to return to the starting position.

Glute Bridge

- Start with your feet in a wide stance, toes pointed out 45 degree angle. 
- Keeping your back and spine in a neutral position, and torso upright, tighten your core.
- Bend the knees facing outwards so they remain over your ankles, and breaking at the hip begun to squat. Go as low as you can keeping core tight. 
- Squeezing your glutes, rise up about 2-3 inches, and then lower. This is one ‘pulse’.
Do this for 3 pulses and return to starting position.

Sumo Squat Pulses

Standing on one leg slightly hinged at the hips. 
Hold on with hand same side as balanced leg. 
-lifting your heel backwards as high as you can without leaning your torso too far forward. 
Keep core engaged. 
- Repeat motion for 15-20 reps each leg

Standing Donkey Kicks

- Lie face down on the edge of a bench so that your hips are off the bench. Grab onto the sides of the bench or ledge in front of you.

- Legs should hang down nearly straight. Begin exercise by bracing your core and raising your legs up until they are in line with your torso. Hold for 2-3 seconds, then lower back down.

Advanced: use ankle weights or grip weights behind knee like I did here.

Reverse Hyperextension

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Loved the workout! First one for a bit because of a taper for a meet but are there any exercises that help burn fat on the inner thigh? Or help slim it

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