Name: Playbook - Sarah Houchens - Booty Workout Day 1
Uploaded: 2023-04-11T22:57:23.466Z
Duration: 28 min
Description: Booty Workout Day 1

Oof 🥵 what an *ss kicker lol! Felt great though!
Thank you Sarah 🫶🏽

Oof today was tough! Last set of each had to focus on proper from 💪🏽

Oof 😮‍💨 literally an *ss kicker 🦵🏽but felt great! 
Thank you Sarah 🫶🏽

I only did a few exercises bit I loved it

Spencer Smith

Felt great!! Feeling the booty gains 🙌🏽🫶🏽

Starting a new 4 week session!!! Day 1 two rounds after 4 mile run

Felt great!! Jumping lunges still kicking my butt!

Whew what a kicker post 5 mile run 
Thanks Sarah 🫶🏽

This felt great especially after a 2.5 hour flight earlier today! I can’t tell you enough how much I love you fitness app 🫶🏽

Today felt good! Last few days of travel & sitting at legislative hearings left me really tight & out of energy but getting back on track with the booty program felt great 🙌🏽 
Thanks 4 the app Sarah 🫶🏽

Wow week 2! Definitely feeling the burn after two rounds! 
Love the portability of the app! Did today’s workout in khakis in a corner at the State Capitol during a break! 🫶🏽 your app🩷

That was good! Really feel it in the glutes but need to improv my balance or slow down during some of the exercises 🫶🏽

That was impressive Sarah. I’m so proud of you. That was a lot of work and a great exercise.

Michael

- Alternating Squat Kickbacks
- Brazilian Split Squat
- Dumbbell Squats
- Hip thrusts
- Jumping lunges
- Side Lunge High Knee
- Step ups

	◦  Each exercise will be 50 seconds with 10 sec rest in between. Unilateral exercises will be 25 seconds each side. Exercises are to be repeated 2-4x.
	◦	Goal: focus on form and increasing resistance

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension kicking one leg behind you
- Repeating back and forth for time or reps

Alternating Squat Kickbacks

- Keep your leg behind you almost fully extended
- Keep your chest up
- Come until your front knee reaches 90 degrees

Brazilian Split Squat

- Stand holding a DB close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Dumbbell Squats

- Place your upper back on the edge of the box 
- Bring your hips up engaging your glutes

Hip thrusts

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

- Step to the side
- Push your hips back to come down
- Keep the opposite leg extended
- Raise your knee as you return to the initial position

Side Lunge High Knee

- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat
- Work both legs

Step ups

Booty Workout Day 1

Glutes feeling strong today! Wk2 

Thank you Sarah 🫶🏽

Oof tough after 2 miles on treadmill

Thank you Sarah 🫶🏽

Booty Workout Day 2

Felt good to get back to aftet a few days off 💪🏽
Thank you Sarah 🫶🏽

These were good! Feeling stronger and concentrating on form! 

Thank you Sarah 🫶🏽

Booty Workout Day 3

Felt better today💪🏽 
Thank you Sarah 🫶🏽

Oof! These were tough today! 💪🏽
Thank you Sarah 🫶🏽

Oh my lord!! After a full day of airline travel & a 10 hour shift in the ER this kicked my butt🍑

Thanks for creating this app Sarah 🫶🏽 
#hotelfitnessroom 🥰❤️

Booty Workout Day 1

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