Name: Playbook - Sara Garavuso - W1/D1 | Gym BAB | Glutes
Uploaded: 2023-01-03T02:37:28.983Z
Duration: 60 min
Description: W1/D1 | Gym BAB | Glutes

I’m definitely not walking in a straight line out to the car.

Ashley

Allison

Been on a three month hiatus (😭) this was an awesome one to start back with!

Caroline

Amamda

Elaine

Amazing workout I was dead at the end 👍🏼💪🏼can’t wait for the results

Andrea

I hate doing legs, but this workout made me LOVE doing legs! Such a burner!! Can’t wait to see what the next 6 weeks bring with this program!

Lauren

Loved the pump and the waddle to the car! Thanks for all you do!

Fawn

Gemma

Dayana

Elena Sanchez

Wow that really tested me, happy with a 140kg hip thrust 🙌🏼

CANDICE

Autum

Enjoyed the first day! Excited for the program!

Leslie

It was great i loved it 😍 ! 
But i was a bit confused the banded exercise is it one round only ? And how long do you rest between sets ?

Razane Adra

Burn 😍💪💪🏋️‍♀️🏋️‍♀️🏋️‍♀️

Ramona

Welcome to the first week of the Build a Booty program. I hope you are ready to put in that work and make some long lasting changes!

- Pyramid sets which means as reps decrease weight will increase each set
- Last drop weight down and do 20 reps 
- Neutral spine / bending from the sternum and tucking pelvis under 
- Ankle to knee to hip should create a 90 degree angle
- Chin tucked / glance is forward

Barbell Hip Thrust Pyramid

This is your last set of hip thrusts. You will drop the weight to where you are challenged at 15R
- complete 10R and immediately go into 10 pulses

- 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

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- complete small fast pumps to burn out glutes

Barbell hip thrust pulses

Hip Thrust Finisher/Burnout

- if you can complete more than 12R you should be increasing weight to be challenged at the set 10R 
- Neutral stance just outside of hips
- Hold DB in between legs 
- shoulders pressed down and engage core
- Push through heels

DB Squat

-Feet hip width apart
-Core tight & neutral spine
-Hinge hips back with a slight bend in the knee
-Reverse back
- Can substitute by using the hack squat machine (if you need a visual of this let me know)

Barbell Goodmorning

- 10R per leg 
- Hips slightly hinged back (Glute focused)
- single DB in hand on opposite side of working leg 
- push through Glutes

Bulgarian Split Squat

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

- 10R per leg
- Step back behind your front leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward

DB curtsy lunge

Superset 1

- 10R per leg 
- hips are centered 
- neutral spine

Cable Kickback

Glute finisher to be completed at the end of workout. Movements are done back to back with no rest in between

- Place band above knees
- As you squat complete a double pulse
- Keep tension in squat without fully coming up

Banded Squat Pulse

- 20 sec per side 
- I use a bench to add torso support and to keep my hips centered 
- Place a band above knees 
- Raise leg back and up and pause at the top 
- Complete one full side

Banded Donkey Kickback

- Place band above knees 
- Standing upright step side to side using abductors to push against the band

Banded Lateral Steps

Glute Finisher

W1/D1 | Gym BAB | Glutes

Sherry

Biceps are not my favorite, but I loved this one!!

Duygu

W1/D2 | Gym BAB | Back, Biceps & Core

Maria

Dying!! Walking out of the gym like a baby deer- shaking and about to fall lol.

Amy Yeary

W1/D3 | Gym BAB | Glutes & Hamstrings

My shoulder work.. added in a tri set of single arm inclune lateral raises,front raises and reverse incline flys.

Jami Dodson

I was kind of nervous to restart a workout plan, worrying that I wouldn't be able to complete the workouts, but I've been feeling awesome!! Thank you Sara for your amazing workout plans💯🥳

Katie

Nice way to start my Saturday!! Awesome sweat sesh!

W1/D4 | Gym BAB | Quads, Shoulders, Triceps

Up to 175 on a hip thrust!!! My new record!

Mirsha

W1/D5 | Gym BAB | Posterior Chain

Felt strong in my hiptrusts… I can tell this program is going to rapidly increase my hiptrust weight… 230 for 3 and for the finisher 195! Ready for some rest and then see those number sky rocket next week!

W2/D1 | Gym BAB | Glutes

This workout still kicked my butt! But I was able to lift more weight than last week! 🥳 loving it!

Ashton

W2/D2 | Gym BAB | Back, Biceps & Core

That was hard GOOD hard but hard 🍑🔥

I barely made it back to the car after this leg day! Glutes and legs are pumped for DAYS! This “build a booty” gym circuit a solid workout program!

W2/D3 | Gym BAB | Glutes & Hamstrings

Skipped the legs and added chest. Will hit those legs separately. Have to improvise. :)

Killer workout🔥 My quads are feeling it big time lol

Lauren Richards

W2/D4 | Gym BAB | Quads, Shoulders, Triceps

Let it burn let it burn let it burn 🔥🔥🔥

My favorite day of this program!!! Wasn’t able to PR in my 3 rep deadlift but was able to increase weight in everything else!! Whewww

W2/D5 | Gym BAB | Posterior Chain

Holy buttcheecks batman😅 That one was a killer pump👌☠️🔥

W3/D1 | Gym BAB | Glutes

Getting stronger every week! 💪 Great working. I won't be able to lift my arms to wash my hair after that! 😂

Gillian

Feeling really strong!! 💪 Biceps pumped!!

W3/D2 | Gym BAB | Back, Biceps & Core

175lb RDLs !!!!! 255 for 5 hiptrusts?! Say what?!!!!

Feeling so stinking good through week 3! This is probably my fav workout day👌🔥

Wow, what a challenge! Staying challenged in every circuit keeps me wanting more! Amazing app, great personal trainer!

W3/D3 | Gym BAB | Glutes & Hamstrings

W3/D4 | Gym BAB | Quads, Shoulders, Triceps

W3/D5 | Gym BAB | Posterior Chain

This is a super solid start to week 4! Feeling super pumped/spicey after that😅☠️

This is one of those days I was dead and didn’t want to be here, but always glad when I’m done! This is one I love but also hate till the results start to show haha!

W4/D1 | Gym BAB | Glutes

Biceps are always pumped after this day!!!

W4/D2 | Gym BAB | Back, Biceps & Core

My glutes feel like they might pop they're so pumped😅😅

W4/D3 | Gym BAB | Glutes & Hamstrings

I love your programs! One of my favorite things about them is how you'll put "Increase weight," like it's not posed as an option (though if you needed to stay at the same weight, I know that's okay). It's just super motivating to me! Like, your right, I can increase the weight💪💪

W4/D4 | Gym BAB | Quads, Shoulders, Triceps

This week kicked my butt in a good way. I feel so much stronger since week 1 and I can't wait to see how I feel after week 6. Definitely building this booty!! 💪🍑

Week 5 complete!!! Starting week 6 tomorrow!!

W4/D5 | Gym BAB | Posterior Chain

Had to do a deload load week for week 4. So I did week 4 twice and ready to finsh strong AF. Got 280 hiptrust for 5

W5/D1 | Gym BAB | Glutes

Had a few days off. Now I’m back at it. Good lift!!

W5/D2 | Gym BAB | Back, Biceps & Core

Definitely my favorite workout day💕☠️

W5/D3 | Gym BAB | Glutes & Hamstrings

Αλεξ Αθν

W5/D4 | Gym BAB | Quads, Shoulders, Triceps

W5/D5 | Gym BAB | Posterior Chain

I’m starting to crest into the next level of results and it’s very exciting! Between your Build A Booty circuits and your shred program for summer, I’m about to be even more bikini body ready! Thanks for all you do!

W6/D1 | Gym BAB | Glutes

Made some very noticeable back gainz with this program… thx u

W6/D2 | Gym BAB | Back, Biceps & Core

Last glute and hammie day!!! Had to go out of order this week because I don’t want to bring my lifting belt on the plane. 295lb 2 sets of 5 hiptrusts

It’s the circuits that challenge you most that you hate in the moment but love afterward. This was that circuit! Love this app, thanks for all you do!

W6/D3 | Gym BAB | Glutes & Hamstrings

I be cursing your name while at the gym! Then praising🙏 you when I see the booty gains in the mirror 😍🍑.
Great workout!

Love this program! Definitely worked up a sweat today.

W6/D4 | Gym BAB | Quads, Shoulders, Triceps

This is one of the first times I have completed a workout program! I'm so grateful and thankful for your program and the motivation it gave me. I loved pushing myself everyday to become better and stronger than I was yesterday. I'm seriously just on cloud 9😍🥳

Loved this program!!! Excited for the next!!!

Loved this program so much! I can feel how much stronger I am getting.

W1/D1 | Gym BAB | Glutes

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