Name: Playbook - Morgan Olson - W2/D4 Abs + Butt Pump 😈
Uploaded: 2024-01-21T02:10:11.559Z
Duration: 50 min
Description: W2/D4 Abs + Butt Pump 😈

Marcí

Brenda

Felt great. Used weights for the glute bridge tho….. as it was too light and easy .

Nandini

Ingrid

Rebekah

Only took me about a half hour, pretty low intensity compared to everything else I’ve done on your programs.

Mattie

Booty & Abs

- A1: Crab Walk 2x20
- A2: Banded Kickback 2x10
- A3: Banded Abduction 2x10 (1 min rest)

- B1: Sumo glute Bridges - 4x20,15,15
- B2: Hollow Rock Hold 4xF (75 sec)

- C1: Split Lunge - 3x10 (1 min)

- D1: Donkey Kicks 3x15 
- D2: Step Ups - 3x10 (30 sec)

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
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

Circuit

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
Build ab strength relative to your body weight 

1. Lie down flat on your back and contract the abs, pulling the belly button towards the floor. The arms and legs should be held straight out from the body with hands and toes pointed.
2. Slowly raise shoulders and legs from the ground. The arms and head should be raised along with the shoulders. The lower back must remain in contact with the floor.
3. The goal is to find the lowest position that you can hold the arms and legs, without them touching the floor and without breaking lower back contact (the point at which the lower back begins to arch from the ground).

CUES
- Point Toes
- Hollow Rock 
- Crunch Belly Button into Spine

Hollow Rock Hold

Superset A

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

GOAL
Booty while stabilizing the spine with that core strength 

DETAILS
1. Hands and knees. 
2. Keep spine neutral and lift one leg. 
3. Begin by pressing the heel up towards the ceiling by squeezing your glute.
4. Go to full contraction and lower slow. 
5. Repeat for reps and then switch legs. 

CUES
- Squeeze Hard
- Stable Spine
- Keep Knee Bent at 90

Donkey Kick

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

Step Ups

Superset B

W2/D4 Abs + Butt Pump 😈

Whoa!  Ok Coach Momo. I see you!  That was so good.

Reiynne

Had to skip the superset at the end bc I was running out of time but damn this was a delicious burn!

Maddy

Everything hurts but glad I did this today

Joyce Ann

W1/D1 Booty Pump 🔥

Sophia

Awesome workout! I love shoulder day 💪🏼❤️

Sarah

I don’t have access to a gym with a heavy bag so just a line or two about how to adapt/ alternatives would be helpful

Miriam

W1/D2 Shoulders & Triceps 🔥

W1/D3 Back & Bis 💪🏼

This workout was a killer but it felt amazing.

Kalena

W1/D4 Peaches & Abs 🍑

That was rough, but I made sure to do every exercise, just not every set. Thanks for kicking my ass again girl!

Drea

Either my legs will thank me later or they will never forgive me… could go either way

Erin

W2/D1 Leg Shredder 🔪😍

The banded exercises get me every time 🫠😂

W2/D2 Arm & Chest Shredder 🚀

I had to swap the sprints with interval rowing on highest resistance. I hope that’s alright.

W2/D4 Abs + Butt Pump 😈

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