Name: Playbook - Sara Garavuso - W1/D3 | Gym BAB | Glutes & Hamstrings
Uploaded: 2023-01-03T02:37:28.991Z
Duration: 60 min
Description: W1/D3 | Gym BAB | Glutes & Hamstrings

Maria

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

Amy Yeary

Elaine

Love the hiptrust pyramid sets… booty pump. Hammie curls got me today

Jami Dodson

CANDICE

Lauren

Wobbling back to the car is a sign of success, right? 🤣 In all seriousness, these circuits are the best way to start a day! Love your app so much!

Fawn

Αλεξ Αθν

Laura

Nice lower body combo of exercises. Excited for tomorrow.

Dayana

Best workout.🥰🥰🥰🔥🔥🔥🔥

Ramona

Got a good pump before work! Love this new program!

Leslie

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!

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- pick a bench height that works for you to create a table top 
- create a 90 degree angle from hip to knee to ankle 
- chin tucked and looking forward 
- neutral spine

Barbell Hip Thrust

- Drive hips into pad (do not let hips raise off pad) 
- full range of motion

Hamstring Leg Curl

- 10R per side (alternating legs)
- Stand with your feet close holding weight at sides 
- Step back into a reverse lunge 
- Stand back up to the starting position
* Work both sides

Weighted Reverse Lunges

- 10R per leg
- Place your upper back on the bench
- place single DB on working leg
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides individually/ 10R per side

Single leg hip thrust

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled
- Can lead forward as long as you control movement with a neutral spine

Abductor machine

- 10R per side 
- Start a few inches away from the box with a dumbbell in each hand or can complete with just body weight 
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring foot down and complete without leaning and rocking backwards. Keep tension and complete full side

DB box step ups

Finisher to complete at the end of workout. Complete all movements back to back

- Begin in a prone position with your legs off the bench
- Bring your legs from a wide position back together in the center with your knees bent
- Keeping your back in a neutral position
- Pause at top and squeeze

Reverse hyperextensions

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position
- Quick pumps 
- Can place something under head for support

Frog pumps

Laying flat on ground 
- place a band above knees 
- open and close knees using abductors 
- however don’t fully close legs keep tension pushing against resistance band

Banded abduction

Ham & Glute Finisher

W1/D3 | Gym BAB | Glutes & Hamstrings

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

W1/D1 | Gym BAB | Glutes

Sherry

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

Duygu

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

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

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

Gemma

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

Andrea

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

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/D3 | Gym BAB | Glutes & Hamstrings

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