Name: Playbook - Sarah Hryniewicz - Bootay
Uploaded: 2023-08-03T17:38:41.793Z
Duration: 60 min
Description: Bootay

Booty focused leg day! As always, focus on pushing as much weight as you can- a decreasing rep count means you should be picking up something heavier each time. Make sure you're taking 45-60sec at least between sets. If you feel like you don't need it- go heavier!

- Begin with bar positioned on your upper back
- Brace your core and keep your chest lifted
- break at your hips and bend at your knees, like you are sitting down
-push through your heels to power back up

Barbell back squat

- Support upper back on a bench and the barbell across your hips
- Feet about hip width apart 
- Power your hips up towards the ceiling and control the way back down

Barbell hip thrusts

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell RDL

Bulgarian split squats

- Standing set position, dumbbells at your sides 
- Drive one leg out to the side 
- Lower down into the lunge while heavy on the heel and power back up to set position

DB Lateral Lunge

- Stay heavy on the heel/ midfoot of the leg that remains on the bench 
- Break at the knees and hinge at the hips to lower yourself down
- Tap the ground with your opposite leg and drive back up to starting position

Bootay

More workouts from Sarah Hryniewicz