Name: Playbook - Sandra (SOfit) - Workout 7- Booty Focus
Uploaded: 2023-08-15T07:49:49.781Z
Duration: 45 min
Description: Workout 7- Booty Focus

Kansas and Elyssa

I could feel the burnnn. Felt nice to workout with detailed directions though.

Cynthia

My booty is on fireeeee after this! Strong finisher for the week💪🏾

Bella

Killer workout!💪🏼....feeling it in the right places!

Mitchelle

Today’s workout is focused on your glutes, and hamstrings!

Beginners 2 rounds
Intermediate 3 rounds 
Advanced 4-5 rounds

- Holding the end of the landmine bar in squat position with feet wide and toed out
- Push your hips back and down as you lower
- Reach parallel and push through your heels to stand up

Landmine sumo squat

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Stand in a wide toed out stance on two parallel elevated surfaces (i stood on two 10kg plates)
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, reaching the dumbbell toward the floor
- Stand up to full extension

Elevated dumbbell sumo squat

- Begin with a dumbbell in hand, i started with a 15kg dumbbell, stand with one foot resting on a flat bench
- Lower the dumbbell down while straightening your leg behind you

Kettlebell single leg RDL

- Using a Smith Machine, or you can Start with a barbell on your upper back
- Press hips back and lower down until your booty touches the bench lightly
- Press through heels and stand back up

Barbell box squats

Workout 7- Booty Focus

Luvvly

Mslira

Workout 1- Lower Body + Abs

Denise Aguiar

Quite a challenge🔥🔥....feeling the buuuurn!!!

Workout 2- Back + Biceps + Abs

Jenny

Totally challenging but worth the sweat!!🔥...feeling it in my shoulders mad!

Workout 3- Quads + Shoulders

My triceps are buuurninggg!🔥🔥...worth the early morning sesh

Workout 4- Chest + Triceps

Just what I needed after rest day...🔥🔥

Workout 5- Glutes + Hamstrings

My legs especially are on heat🔥🔥🔥...faya workout!! Worth the sweat!💪🏼

Workout 7- Booty Focus

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