Name: Playbook - Sara Garavuso - W1/D5 | Home BAB | Posterior Chain
Uploaded: 2023-01-03T02:38:09.837Z
Duration: 45 min
Description: W1/D5 | Home BAB | Posterior Chain

Chantelle

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!

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

DB deadlifts

- Small band loop above knees
- Thrust and then abduct (open hips and push against resistance) 
- Neutral spine & bend from sternum

DB Hip Thrust with Banded Abduction

Superset 1

- band anchored high 
- take an underhand grip on the band 
- row back with a slight pause

Band High Underhand Row

- anchor band overhead
- take a few steps back with a slight lean in the torso 
- while keeping shoulders down and back: press band down with a slight bend in the elbow

Band Straight Arm Lat Press

Superset 2

- Anchor band low 
- Lay on ground and mimic a large pull down machine

Resistance Band Lat Pull Down

- Bring hands up and out 
- Can substitute with cable rope face pull

Banded Face Pull

Superset 3

DB RDL to Squat

- Position band low around calf to knee height 
- Spine is neutral and straight 
- Pull through and tighten glutes
- as we progress through the weeks you can increase reps and/or use a heavier resistance band

Band Pull Through

Superset 4

- 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

- 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

- 15 per side 
- Controlled (use a heavier band for more resistance)

Side Banded Clam

Posterior Chain Finisher

W1/D5 | Home BAB | Posterior Chain

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

Ashlee

Chad

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

Amy Yeary

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

Valinda

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

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/D5 | Home BAB | Posterior Chain

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