Name: Playbook - Sarah Houchens - Booty Workout Day 2
Uploaded: 2023-04-11T22:59:28.184Z
Duration: 32 min
Description: Booty Workout Day 2

Glutes feeling strong today! Wk2 

Thank you Sarah 🫶🏽

Oof tough after 2 miles on treadmill

Thank you Sarah 🫶🏽

Oof a good booty burn! Felt good 🦵🏽

2 sets each, post 35 minute indoor cycling session

Felt great after a sitting most of the day for meetings

Week 3! Felt good and love doing them on the go

The first round was fairly easy but the second round I really was feeling it in my glutes, especially on the squat jumps 💪🏽

- Band Squats
- Dumbbell Donkey Kicks
- Dumbbell Frog Pumps
- Frog Pumps
- Fire hydrants
- Single leg glute bridge
- Jump Squats
- Straight Leg Donkey Kick

  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

- Push your hips back as you come down
- Keep tension on the band

Band Squats

- Keep your leg bent
- Raise your leg without rotations your hips
- Engage your glute and hamstring as you come up

Dumbbell Donkey Kicks

- Lying down with the soles of your feet together and knees outward
- Hold a single dumbbell at your hips
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Dumbbell Frog Pumps

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Frog Pumps

- 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

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Single leg glute bridge

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

- Keep your leg extended
- Raise your leg behind you without rotating your hips
- Engage your glute as you come up

Straight Leg Donkey Kick

Booty Workout Day 2

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 💪🏽

Booty Workout Day 1

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 2

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