Name: Playbook - Morgan Olson - W1/D2 Butt Stuff
Uploaded: 2021-04-16T00:45:17.617Z
Duration: 60 min
Description: W1/D2 Butt Stuff

Another amazing workout. I feel like I’ve been reduced into a puddle!

I did have some trouble with some of these as I have an old knee injury so I couldn’t finish all the sets. Looking forward to trying this again in a few weeks to see how much I’ve improved my strength

Jess

Nicole

1st day back in a month. Felt good to get at it!

leeann  avila

By the time I got to the 4 set of exercises I was spent but pushed through. I've never sweat this much 👍

Jessica

Sukhie

Faith

Mariana

There was a few where I couldn’t do the full amount of reps and by the time I got to the running/step up I was only able to do one round. I hope as the time goes by I can do all reps including the last set!!

Kayla

I'm seriously so out of shape but even through the pain this feels great! Thank you so much!

Hanna

kristinabaughn0@gmail.com

Only second day and holy crap am u out of shape 🤣 loving the work out though!

Amanda

That last one fuckin' got me. Crushed it tho. Killer butt stuff! 😂

Hard but great. Slowly getting back into it!

i forgot how much body weight exercises buuuurrrrrrnnnn 🥵🔥

Leg workout Whole body sweat.U Killed me on the lounges budd but I was able to push through the rest. Thanks!Bless.

Rianne

Awesome workout really feeling it in my legs and booty! Only took me 30 mins tho so I wasn’t sure if I did something wrong but I did all the reps and all the sets 🤷🏻‍♀️

Great 2nd workout. 35 air squats to failure in first set. Glute bridges to fail: 22, 18, 16. Swapped step ups with air squats since no step or box was available at the gym.

I’m still alive and able to walk 👍🏾

Ellery

Maddy

Great!!! Legs feel wore out lol. Thank you!!

Lindsay

It was good! But way does a few of the exercise say "Failure" before I even get to do the exercise?

Mandy

Santana

Definitely felt a good workout. Ready to progress and get better with the reps.

Moe Thee Incredible

Damn, that was hard! But it feels good. Can’t wait for tomorrow!

Kila

Awesome, love the videos to go along with it!

Alexis

Louis

Yvoone Tia

Jocelyn Darshana

Fantastic. Didn’t get to it til late but now I’ll sleeeeep.

Angie

Tough 🥴 .. But I looked forward to it so I enjoyed it .. I can really feel my body changing already.. I feel strong and it’s only day 2 😂

Robyn

Natalie

Krymsun

Oooooof.  I did the push-up part on my knees, so I hope this still counts.

Fabiana

Birmy Michelle

Intense. Doubt was kicking in there at the last set on whether I could finish or not. I did it.

Jackie

It's really hard getting back into it & I didn't realize how two and a half weeks off could make that much of a difference. It makes sense, but damn.

Maddie

Jazmin

Great! I’m working on an injured ankle so had to modify last round for lower impact

Dani

Karina

Wow I feel incredibly strong. My progress is insane that sometimes I forget it until I'm working out. I cried because I can do some more with ease dude. Unbelievable how much this fucking WORKS.

Michelle

Focus: today is all about the glutes. Focus on good positioning. 

Mind muscle connect and initiate the movement by squeezing from your glutes.

Squeeze from your glutes on lateral walk. 

Push knees out on squat.

GOAL
Pre-pump your external rotators to strengthen your hips and knees 

DETAILS
1. Place a band slightly above your knees, standing tall and starting with your feet about hip width.
2. On your toes, push your knees out and lower down about 2 inches.
3. Chest is up and step to the side. 
4. Do about 20 steps one direction, then 20 the other. 
5. Do not lean, or step so far that your knee falls inward and maintain tension through the band the entire time.

CUES
- Squeeze from Glutes
- Knees Out
- Stay 2 Inches Bent

Lateral Band Walk

GOAL
A good squat comes from flexible ankles/hips, a strong ass, and a developed core #FoundationalShit

DETAILS

1. Feet under your hips, toes slightly turned out according to your ankle flexibility, and reach your hands forward for balance. 
2. Begin by simultaneously reaching your hips back and bending the knees.
3. As you descend, spread the Earth with your feet aka push those knees out. 
4. When the hips go just below the knees, you can stand up. If you look like a rounded goblin, you gotta stretch mo.
5. Ascend and squeeze that ass at the top of a rep for ultimate booty building.
6. Exhale on the way up

CUES

-Chest up
- Shoulder Blades Pinned
-Knees Push Out
-Weight in Heels

Banded Air Squat

Superset Warmup

Initiate banded work from glute. 

Slow tempo on squat. 2 second negative, 1 second pause, squeeze the butt to stand.

GOAL
Side booty for...welp side booty and the healthiest knees since you were a newborn 

DETAILS
1. Place a band above your knees. 
2. Stand upright with a proud chest and slightly hinge over by pushing the hip back a few inches.
3. Begin by squeezing one leg out to the side.
4. Slowly initiate the movement by squeezing, not swinging.
5. Lower slow and repeat. 
6. Switch sides. 

Note: sometimes the stable leg gets tired, it’s okay, we’re also working your ability or stabilize and resist tension. 

CUES
- Mind Muscle Connect
- Initiate from Glute
- Slow & Controlled

Banded Glute Abduction

GOAL
Glute max development for no lower back pain and more activation cuz booty 

DETAILS
1. Place a band above your knees. 
2. Stand upright with a proud chest and slightly hinge over by pushing the hip back a few inches.
3. Begin by squeezing one leg back .
4. Slowly initiate the movement by squeezing, not swinging.
5. Lower slow and repeat. 
6. Switch sides. 

Note: sometimes the stable leg gets tired, it’s okay, we’re also working your ability or stabilize and resist tension. 

CUES
- Mind Muscle Connect
- Initiate from Glute
- Slow & Controlled

Banded Glute Kick Back

GOAL
Get that booty, abductors and hamstring meaty 

DETAILS

1. Feet wide with toes slightly turned.
2. Begin by simultaneously reaching your hips back and bending the knees.
3. As you descend, spread the Earth with your feet aka push those knees out. 
4. When the hips go just below the knees, you can stand up. If you look like a rounded goblin, you gotta stretch mo.
5. Ascend and squeeze that ass at the top of a rep for ultimate booty building.
6. Exhale on the way up

CUES

- Chest up
- Shoulder Blades Pinned
- Knees Push Out
- Weight in Heels

Sumo Squat

Triset

Glute focus. Squeeze from butt. 

Pause at top of the bridge. 

Pause at bottom of the lunge.

GOAL
The benefits remain endless. Lockout strength, mass on booty, dimple reducer, and awkward eye contact opportunities

DETAILS
1. Lying on your back either on a bench or on the floor.
2. Bend at the knees, and plant your feet into the floor.
3. Press into the floor with your feet to raise your hips, and squeeze your glutes at the to initiate the movement.
4. Exhale gently to engage your abs, putting less pressure on your lower back.

CUES
- Initiate with Squeeze of Booty
- Drive from Heels
- Knees Over Ankles

Bodyweight Glute Bridge

GOAL
V important: release the tension at the bottom by resting on your back knee for 1 full second and keeping your chest over your knee. 

DETAILS
1. Start with one knee on the floor and lean your chest over your knee.
2. Starting with your hips and knees bent at 90 degrees and feet shoulder width apart. 
3. Press the floor away and stand straight up, keeping your feet in place.
4. Complete reps on one side. Then repeat on the other. 

CUES
- Chest Over Knee
- Brace Abs
- Mind-Muscle Connect

Split Lunge

Superset

GOAL
More inner thigh and outter butt work 

DETAILS
1. Lying on your back either on a bench or on the floor.
2. Bend at the knees, feet wide, toes 45 degrees out and plant your feet into the floor.
3. Press into the floor with your feet to raise your hips, and squeeze your glutes at the to initiate the movement.
4. Exhale gently to engage your abs, putting less pressure on your lower back.

CUES
- Initiate with Squeeze of Booty
- Drive from Heels
- Knees Over Ankles

Bodyweight Sumo Glute Bridge

GOAL
Refining your ab and shoulder stability

DETAILS
1. Starting in a perfect plank position on your elbows, press up to your hands by starting with one arm. 
2. Aim to minimize rocking of the spine and lower back.
3. Squeeze your butt and crunch your abs into your spine.
4. Lower back down gradually to elbows.
 CUES
- Squeeze Butt
- Crunch Abs
- Protract Shoulder Blades

Plank Ups

Superset.

Exhale. 

Use a couch or bench if you don’t have a box. 10 reps each side.

GOAL
Speed racer x cardio

DETAILS
1. With a tall chest, run in place. 
2. Try to hit a ‘figure-4’ with your legs. 
3. Pull knees up and heels slightly towards butt. 
4. With an open palm, swing your arms from your butt cheek to face cheek. 
5. Swing from your shoulder blades. 
6. Exhale and keep your reaction time quick. 

CUES
- Tall Posture
- Exhale
- Knees Up
- Cheek to Cheek

Running in Place

You want to load your hip, not execute with momentum - maximal control on this one

DETAILS
1. Set a box to the proper height. When you step your foot on the box, your hips are just below your knee. Setting it too high creates hip shifting and pushing off with the back leg. Don't do that. 
2. Place your foot on the box, push knee slightly out, and keep it over ankle. 
3. Begin movement by centering your chest over your knee (balances your center of gravity). 
4. As you drive up through your heel, raise your chest and extend the knee. DO NOT push off with your back leg. 
5. Stand tall and return slow and controlled by leaning the chest forward to counterbalance your weight. Chest over knee = ultimate hip loading = booty gains. 
6. On the return, drag your back foot against the box for stability. 

CUES

- Hip Loading
- Drive Through the Heels
- Knee Over Ankle 
- Knee Pushes Out
- Relax the Back Leg

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