Name: Playbook - Sarah Houchens - Booty Workout Day 3
Uploaded: 2023-04-11T23:00:45.136Z
Duration: 32 min
Description: Booty Workout Day 3

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 🫶🏽

Felt great even on tired legs! This is week 3! Thanks Sarah for helping me stay on track with my fitness goals 🫶🏽

OMG🙈 this set x2 was a killer!! Especially after a 22.5 mile bike ride earlier today! 

Sarah 🫶🏽
Thanks for creating this app🙌🏽

- Kettlebell Squat
- Bulgarian split squats
- Dumbbell Single Leg Abductions
- Calf Raises
- Reverse lunge
- Single Leg Bridge
- Straight Leg Donkey Kick
- Criss Cross Squat Jumps
- RDL

	◦	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 holding a kettlebell 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

Kettlebell Squat

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Bulgarian split squats

- Raise your leg to the side 
- Focus on engaging your abductors

Dumbbell Single Leg Abductions

- Engage your calves as you raise
- Lower with a controlled motion

Calf Raises

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Reverse lunge

- Push through your heel
- Raise your hips engaging your glute

Single Leg Bridge

- Keep your back leg extended
- Don't rotate your hips as you raise your leg
- Engage your glute

Straight Leg Donkey Kick

Criss Cross Squat Jumps

- Keep a slight bend at the knee
- Go down to about shin height
- As you come up engage your hamstrings and glutes
- Keep your upper body tight

Booty Workout Day 3

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

Glutes feeling strong today! Wk2 

Thank you Sarah 🫶🏽

Oof tough after 2 miles on treadmill

Thank you Sarah 🫶🏽

Booty Workout Day 2

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 3

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