Name: Playbook - Mia Rae - Booty Gains Circuit
Uploaded: 2023-05-21T19:11:07.840Z
Duration: 35 min
Description: Booty Gains Circuit

- Lay on the floor with your legs bent with a band just above the knees
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute Bridge w/ Band

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

SL Glute Bridge

- 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

- Stand with your hands on your hips or on a wall/chair for added stability 
- Place a band just above your knees for resistance
- Draw your bellybutton to your spin
- Lift one leg behind you while slightly rotating the lifted foot 45 degrees
- Squeeze your glutes at the top 
- Lower your leg back down and repeat

Banded Hip Extension

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down and toes pointed forward

💜 Trainer Tip 💜
- If you are preforming in a small space, take 2-3 reps in each direction until total reps are completed

Lateral Band Walk (knees)

Warm It Up

- Stand in front of a box or any STABLE elevated surface(box, bench, or steps are all great options)
- Step up to full extension and drive up with the opposite knee
- Keep your chest up and core tight 
- Lower to ground and repeat 

💜 Trainer Tip 💜
- Start with a lowest height available to you and gradually go up in height as your progress

Step Ups - Sagittal Plane

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees
- Push through your front leg to come back up 
- Work both sides

Bulgarian Split Squat

- Stand to the side of a box or any STABLE elevated surface(box, bench, or steps are all great options)
- Step up to full extension and drive up with the opposite knee
- Keep your chest up and core tight 
- Lower to ground and repeat 

💜 Trainer Tip 💜
- Start with a lowest height available to you and gradually go up in height as your progress

Step Ups - Frontal Plane

- Place your upper back on the edge of the box, bench, chair, or any elevated surface you have access too
- Bring your hips up engaging your glutes
-Slowly Lower yourself back to the starting position and repeat

Elevated Hip Thrusts

- Stand to the side of a box or any STABLE elevated surface(box, bench, or steps are all great options)
- Turn your body 90 degrees toward the bench while you step up to full extension and drive up with the opposite knee
- Keep your chest up and core tight 
- Lower to ground the same way you came up and repeat 

💜 Trainer Tip 💜
- Start with a lowest height available to you and gradually go up in height as your progress

Step Ups - Transverse Plane

- Start with a wide stance pointing your feet out 
- Push your hips back as you come down
- Keep your chest up and core tight 
- Push through your feet and glutes to come back up

Booty Gains Circuit

More workouts from Mia Rae