Name: Playbook - Sarah Herse - Body Weight Booty Blaster!
Uploaded: 2024-03-20T21:08:55.102Z
Duration: 30 min
Description: Body Weight Booty Blaster!

Megan

Part 1
3 Sets of:
Single leg wall sit (10-20 sec) into
15-20 Single leg hip thrust with 2 seconds hold at top of each rep
(Do both movements on left leg, then rest 10 seconds and do the right leg) You can sub with single leg glute bridges if you don't have a place to do hip thrusts.

Part 2
3 Sets of 15-20 reps of
Pistol squat to bench (on each leg)
*Sub with reverse lunges if you don't have a bench/couch to use

Part 3
3 Sets of:
6/6/6 Single leg glute bridge (on each leg)
*Do 6 reps with a pause at the top of each rep 
*Then 6 reps with a pulse at the top of each rep
*Then 6 regular reps with a 6 second hold at the end

Part 1
3 Sets of:
Single leg wall sit (10-20 sec) into
15-20 Single leg hip thrust with 2 seconds hold at top of each rep
(Do both movements on left leg, then rest 10 seconds and do the right leg)
You can sub with single leg glute bridges if you don't have a place to do hip thrusts.

- Sit against a wall with your legs and hips bent at 90 degrees
- Slowly raise one leg and hold in the air either bent or straight out in front (more difficult) for recommended amount of time then repeat on opposite side

Single leg wall sit

*Hold for 2 sec at top*
You can sub with single leg glute bridges if you don't have a place to do hip thrusts.

- Start by placing your upper back against a bench with one knee bent at about 90 degrees and the foot of the same leg flat on the floor — this will be your working leg.
- Lift your other leg, bending your knee until both your hip and knee form a 90-degree angle.
- Lay your arms out flat on the bench, or bend your elbows to rest your head in your hands. Focus on using your upper back as a pivot point as opposed to using your elbows to create force and drive the movement.
- Contract the glute of the working leg and lift your hips until they’re in line with your torso.
- Briefly hold this position while continuing to squeeze your glute, and finally, return to the starting position.

Single leg hipthrust

Part 1

Part 2
3 Sets of 15-20 reps on each leg:
Pistol to bench (on each leg)
*Can use bench or box*
*Sub with reverse lunges if you don't have a bench/couch to use

- The box or bench height should be at or slightly above or below parallel.
- From a standing position, lift one leg up and in a controlled manner, sit down to a box or bench (do not aggressively sit down).
- Keep your heel of your non-squatting leg off of the ground. 
- Drive your squatting leg into the floor and stand to full extension while keeping your other leg elevated (should not touch the ground until rep is done).

Pistol squat to bench

Part 3 
3 Sets of:
6/6/6 Single leg glute bridge (on each leg)
*Do 6 reps with a pause at the top of each rep 
*Then 6 reps with a pulse at the top of each rep
*Then 6 regular reps with a 6 second hold at the end

- Laying flat on the ground with arms by your side and feet planted on the ground bring your knees into a bent position about 90 degrees.
- Raise one leg off the ground and keeping the other foot planted
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position slowly to complete the rep.
- Same process for the other side

Single leg glute bridge

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