Name: Playbook - Move with Michele - Day 9 Booty & abs
Uploaded: 2021-08-05T13:26:24.845Z
Duration: 45 min
Description: Day 9 Booty & abs

Round booty circuit 1: (30 seconds on/30 seconds off)
- Banded clams (right)
- Donkey kick into fire hydrant (right)
- Single leg glute bridge (right)
- Banded clams (left)
- Donkey kick into fire hydrant (left)
- Single leg glute bridge (left)
- Hip thrust with abduction
- Reverse hyper extension
- Rest 1 minute 
 
Round booty circuit 2: (30 seconds on/30 seconds off)
- Reverse lunge/squat/reverse lunge
- Deadlift
- Lateral lunge with lateral leg lift
- Lateral lunge with lateral leg lift
- Thigh killers

Ab circuit: (30 seconds on 10 seconds to transition)
- Crunch w/ table top taps
- Cork screw (right)
- Cork screw (left)
- V sit scissor kicks 
- Russian twist

2 rounds: 30 seconds of work , 30 seconds of rest between movements with a 1 min rest between rounds

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement

Banded clams (right)

- Position yourself on your hands and banded knees on the ground
- Keeping your knee in a bent position, hips squared
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position 
- Lift your knee away from the midline of your body
- Slowly return to the starting position

Donkey kick into fire hydrant (right)

- Push through your heel raising your hips
- Keeping your opposite leg lifted 
- Engage your glutes at the top 
- Lower back to starting position

Single leg glute bridge (right)

Banded clams (left)

Donkey kick into fire hydrant (left)

Single leg glute bridge (left)

- Place your upper back on a bench, dumbbell at your hips
- Push through your heels bringing your hips up, engaging your glutes
- Push your legs out against the band, bring them back in
- Lower back to starting position

DB hip trust with abduction (banded)

- Begin in a prone position with your legs off the bench
- Keeping your heels together and knees bent to 90 degrees 
- Lift legs up until parallel with your back, engage your glutes
- Keeping your back in a neutral position

Reverse hyper extension

Round booty circuit 1

- Step back keeping your chest up and shoulders rolled back
- Lower your back knee down until both legs reach 90 degrees
- Step back to the initial position and perform a squat
- Repeating the sequence on the other side

Reverse lunge, squat, reverse lunge

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells towards your ankles, press your hips back while keeping slightly bent knees
- Stand straight back up pressing your hips forward

Deadlift (dumbbells)

- Place your feet hip-width apart, and dumbbells at your sides
- 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
- Raise the same leg as far out to the side as possible
- Work both sides

Lateral lunge with leg lift (right)

Lateral lunge with leg lift (left)

- Jack your feet out and in with a slight jump, maintaining a low squat position

Thigh killers

Round booty circuit 2

2 rounds: 30 seconds on, 10 second transitions

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor
- Keeping your knees bent to 90 degrees alternately tap the floor with your toes

Crunch with table top taps

- Lying faceup on a mat with legs straight up in the air 
- Arms flat at your sides so body forms an “L” shape 
- Engage your lower abs to lift your hips up, twisting to one side 
- Lower them back down in a controlled manner 
- Repeating to the opposite side

Corkscrew

- From a V-up position 
- Point your toes 
- Criss cross your legs back and forth
- Keep core tight and activated

V-sit scissor kicks

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side, reaching your hands to the floor

Russian twists

Abs circuit

Day 9 Booty & abs

Bibi

Valerie

Hayley 🪴 Fiedler

Day 1 Lower body

back on it after a wonderful birthday weekend for my little brother ( i’m a sweaty mess ) ❤️‍🔥

Rachel

Sara Carolina

Day 2 Booty & abs

Couldn't do the first part because it never loaded so I did jumping rope instead because I didn't knew if it was normal running or jogging or what

Day 3 HIIT

i finally hit it back again after being sick + in a funk i REALLY
didn’t wanna move today but
I. DID. IT. and am so proud.. ( sweaty mess 😮‍💨 )

So glad I found your program! My 🍑 has been sore the last couple days using these workouts! 🥵🔥

Taryn

I'm full on sweat but totally seeing changes with this workouts

Day 4 HIIT + lower body

haven’t worked out in a min because of a bad health flare but i’m BACK and my legs were shaking at the 45 sec plank cannot wait to get back to being STRONGER and HAPPIER 🔥✨

Challenged myself more today and did this with ankle weights. 💜

Kristi

Day 5 Lower body  & abs

Day 6 Booty &  back

this kicked my ass
( in a good way ) fell off my routine and trying to get back to it but remembering to take it day by day & that everyday’s a new day :”)!

p.s. ( Plank with side to side hop
(banded) killed me and my legs 😭 )

This one was too much for me, I can't feel my legs

Day 7 Plyo

Done half of the challenge and I'm loving it even to I can barely do it 😂

Day 8 Lower body

Loved the workout but the running part didn't loaded

Day 9 Booty & abs

More workouts from Move with Michele