Name: Playbook - Sara Garavuso - W1/D5 | Gym BAB | Posterior Chain
Uploaded: 2023-01-03T02:37:29.000Z
Duration: 60 min
Description: W1/D5 | Gym BAB | Posterior Chain

Maria

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

Amy Yeary

Mirsha

Those aren't tears, they're sweat beads😂☠️🔥

Katie

Lauren

Leslie

Ended my first week and it amazing i enjoy the sourness the most 😅😂🔥🔥🔥

Razane Adra

I finished the first week.It’s hard but I love it 😻.Wait for the second week 💪💪💪

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!

- core engaged
- feet hip width apart
- lats and shoulders depressed 
- hips hinged back 
- neutral spine 
- hands outside of legs 
- push away from the floor

Conventional Deadlift

- 10 full reps / 10 second hold / 10 pulses = one set 
- create a table top position in full extension 
- 90 degree angle from hip to knee to ankle 
- slight pelvis tuck 
- when thrusting up push bar away and straighten arms

Barbell Hip Thrust (10R / 10 second hold / 10 pulses)

If your gym doesn’t have the attachment, you can use two handles on a straight bar like I am here. 
- core engaged

Neutral Grip Lat Pulldown

- Using a straight bar on the cable machine 
- Press bar down with a slight bend in the elbow 
- shoulders down and back 
- press with lats

Straight Arm Lat Press

- Hands just outside of shoulders or in-line 
- Shoulders depressed down
- Row bar to sternum while keeping chest up

Barbell Bent Over Reverse Grip Row

Cable Pull Through

-Knobs to rope facing up
-Elbows up and out to sides
-Pull rope to face

Rope Face Pull

DB Rounded Hyper Extension

- 10R per leg 
- hold a DB or Kb in hand
- other hand should be holding on for support 
- shin stays vertical / push hips back 
- keeps hips centered

Single Leg DL

Posterior Chain Finisher

W1/D5 | Gym BAB | Posterior Chain

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

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

Elaine

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💯🥳

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

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

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 🍑🔥

CANDICE

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!

Fawn

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

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/D5 | Gym BAB | Posterior Chain

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