Name: Playbook - Sarah Gluschke - 9 min side BOOTY workout
Uploaded: 2022-10-22T16:45:48.655Z
Duration: 9 min
Description: 9 min side BOOTY workout

This 9 minute workout consists of:
- 11 exercises
- each executed for 50 seconds
- no rest

Important:
1. Quality is more important than quantity. Focus on the alignment and your execution. Practice slowly & controlled

2. Connect the movement to your breath. See each pose for detailed instructions

Start in a laying position on the side
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body

Clamshells right

Clamshells left

Start in bridge pose
- move the knees out to the side then together 
- imagine you press weight away as you move

Bridge abduction

Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire hydrants right

Fire hydrants left

Start in a squatting position 
- keep the knees above the ankles and start moving them to the outside and inside as if you press weight away
- keep the movement slow and controlled

Abductor squats

Start in a squatting position
- straighten the legs and extend the right leg out to the side
- return to a squatting position and repeat on the other side

Squat to leg lifts

Start in a kneeling position to the side with one hand and one knee on the floor
- extend the upper leg to the back 
- lift and lower it in a controlled way
- keep the foot flexed

Kneeling leg lift right

Kneeling leg lift left

Start in a laying position to the side
- extend the upper leg to the back 
- lift and lower it in a controlled way
- keep the foot flexed and pointed down

9 min side BOOTY workout

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