Name: Playbook - Sara Garavuso - W1/D3 | Home BAB | Glutes & Hamstrings
Uploaded: 2023-01-03T02:38:09.828Z
Duration: 60 min
Description: W1/D3 | Home BAB | Glutes & Hamstrings

Courtney

Maria

Amy Yeary

Valinda

I’m just starting so I’m just trying to make sure I’m standing correctly. You do a great job on stance and what to do. Exactly what I need.

Desiree

My muscles let me know it was an excellent workout!!!

Kathi Diddens

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!

-Neutral straight spine
-No lower back arch
-Hip width apart
-Shoulders down and back 
-Hinge hips back with slight bend in knee
-Glide DBs down and along shins
-Reverse back up

DB Romanian Deadlift

- Place your upper back on a bench or box, and dumbbell at your hips
- Push through your heels bringing your hips up 
- Keep spine neutral and scoop pelvis up 
- Engage your glutes as you come up 
- Create a 90 degree angle from hip to knee to ankle 
- Lower back to starting position

DB Hip Thrust

- 10R per leg 
- Place your upper back on a bench or box, and dumbbell at your hips
- Place one foot flat on the floor and other foot pushed out so weight is in flat working foot 
- Push through your heels bringing your hips up 
- Keep spine neutral and scoop pelvis up 
- Engage your glutes as you come up 
- Create a 90 degree angle from hip to knee to ankle 
- Lower back to starting position

DB B-Stance Hip Thrust

DB Hip Thrust Superset

- 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

DB Floor Leg Curl

- 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

- 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 | Home BAB | Glutes & Hamstrings

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

Ashlee

Chad

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

W1/D1 | Home  BAB | Glutes

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

Those lunges..😰 felt the burn on those forsure

Chantelle

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

W1/D5 | Home BAB | Posterior Chain

Danielle Haynes

Αλεξ Αθν

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/D3 | Home BAB | Glutes & Hamstrings

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