Loves this booty workout. Perfect amount of grit & enjoyment.

Ashlee

Chad

Whew! Feels awesome to be doing your workouts again! 🍑🔥

Amy Yeary

Chantelle

Valinda

Ooooooh this was so good!  Our gyms are closed again 😩 so this one was perfect to do in my condo with some kettlebells, a band and a bench.  And that finisher!  🔥

Dani F.

Αλεξ Αθν

Jennifer Castro

- Neutral spine 
- Create a 90 degree angle from hip to knee to ankle 
- pelvis slightly tucked under

DB Hip Thrust

- 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

Complete movement on each side back to back. Complete 10R with weight and immediately drop the weight and go into body weight on the same leg

- 10R per side 
- Hips centered 
- Push through heel

Bulgarian Split Squat

- 5R per leg
- hips centered 
- hips slightly hinged back

Body Weight Bulgarian Split Squat

Superset 1

- Hinge forward holding the dumbbell with two hands
- Bend at the knee slightly
- As you come back up you should feel it in your hamstrings

DB good morning

Banded Standing Kickback

Superset 2

- 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

- lean slightly forward 
- roll to outside of feet

Seated Banded Abductor

Superset 3

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 | Home  BAB | Glutes

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

Courtney

Maria

W1/D3 | Home BAB | Glutes & Hamstrings

Those lunges..😰 felt the burn on those forsure

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

W1/D5 | Home BAB | Posterior Chain

Danielle Haynes

W2/D1 | Home  BAB | Glutes

I love your workouts. I’m on my second week

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

W2/D3 | Home BAB | Glutes & Hamstrings

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

I substituted this workout with the BAB gym posterior chain workout (as I couldn't make it to the gym) and I thought this was great! I was able to get a good sweaty pump in despite not being at the gym!💪

W1/D1 | Home BAB | Glutes

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