Name: Playbook - Michelle Siegel - Booty ‘n Back
Uploaded: 2021-01-18T11:50:01.564Z
Duration: 20 min
Description: Booty ‘n Back

Just got to watch this. It is fecking awesome. Can’t wait to get stuck back in when I get back from holiday!  Honestly your workouts should not disappear after 10 days, we all love them❤️

Teeny Woods

Looking for that new move to challenge the booty? Yup, you are at the right place 😜🍑🤩

3 moves per equipment with 1 min of weighted forward or backward lunges per leg between each exercise. Backward lunging is a lot easier on your knees, so pick the one that’s better for you 🙏

Lmk how you did and share some feedback with me. Love reading your comments 💕

Set up the back of the bench so you toes will tap the ground in the down position 

Squeeze the glutes at the top for 2 seconds before bringing the legs down again

15 reps

After this exercise, do 1 min of weighted forward or backward lunges per leg. Finish one leg first, then the other. I recommend between 10-15lbs per hand for women and 20-35lbs for men.

Bent Over High Bench Hip Flexion/Extensions

Same as it’s bodyweight sister Exercise with the difference of an added weight. She’s using a 5lbs Dumbbell. I recommend classic ankle weights if you have them instead

15 reps 

After this exercise, do 1 min of weighted forward or backward lunges per leg. Finish one leg first, then the other. I recommend between 10-15lbs per hand for women and 20-35lbs for men.

Bent Over High Bench Weighted Hip Flexion/Extensions

Same as the bodyweight basic version except.... keep the feet flexed and maintain constant tension against the band. Looooove this version ❤️💕

15 reps 

After this exercise, do 1 min of weighted forward or backward lunges per leg. Finish one leg first, then the other. I recommend between 10-15lbs per hand for women and 20-35lbs for men.

Bent Over High Bench Banded Hip Flexion/Extensions

One of the most old school moves that happens to also be one of the BEST booty shapers ever plus is great for your back! 

Have the toes point down

15 reps 

After this exercise, do 1 min of weighted forward or backward lunges per leg. Finish one leg first, then the other. I recommend between 10-15lbs per hand for women and 20-35lbs for men.

Bench Back Extensions

Same as the toes down version, except with the feet flexed and turned out. 

15 reps 

After this exercise, do 1 min of weighted forward or backward lunges per leg. Finish one leg first, then the other. I recommend between 10-15lbs per hand for women and 20-35lbs for men.

Bench Turned Out Back Extensions

Same as the classic version except.... also bring the arm way up into the extension of your back as you reach up

15 reps 

After this exercise, do 1 min of weighted forward or backward lunges per leg. Finish one leg first, then the other. I recommend between 10-15lbs per hand for women and 20-35lbs for men.

Bench Banded Back Extensions

Booty ‘n Back

christie

Paula

Day 1 - Booty and Core Challenge

Ellen

Mimi

Day 2: Booty and Core Challenge

Day 3: Booty and Core Challenge

Sooo good but did not have all the equipment at home...

Awesome booty/core workout! I hope others don’t skimp out on the 10 minute runs between rounds. It’s a must!

Maria Abrahamson

🍑 Ballet Booty 2.0 🍑

I did it as a finisher I just could do one round it’s looks easy but trust me it’s not I am dripping on sweat 💦.
👍👍👍👍

Mirian

Booty Burn

He makes everything look so easy and seamless. Great full body work out!

Cris

Fantastic workout👏🏻 Can’t wait to try it at the gym in the morning👌🏻 great tip with the apple😘

Booty ‘n Back

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