Name: Playbook - Sarah Hryniewicz - Booty Burn - a love story
Uploaded: 2023-08-03T17:38:41.800Z
Duration: 60 min
Description: Booty Burn - a love story

Simple and effective- your main movement today is the hip thrust. Add weight each time the rep count decreases and make sure you’re taking at LEAST 45-60sec of recovery between sets.

You will work to one HEAVY set to failure (shouldn’t be able to get more that 6-7reps) and then drop the weights down and do a lighter set of 15.

- Support upper back on a bench and the barbell across your hips
- Feet about hip width apart, knees bent
-Drive through your heels and send your hips up toward the ceiling 
-control the way back down

Barbell Hip Thrust

You will be moving directly from your regular dumbbell RDLs into a single leg RDL. Go very heavy on your regular RDLS and focus on form and control with the single leg version.

- feet shoulder width apart
-heavy on you mid foot/ heel, drive your hips back behind you
- keep a slight bend at the knee
- drive hips forward back to starting position

Dumbbell RDL

- heavy on you mid foot/ heel 
-hinge at your hips and allow you back leg to come off the ground as your hips go back
- core stays engaged and return to starting position

Single Leg RDL

Dumbbell RDL / Single Leg RDL

- feet wider than hip width apart, toes slight pointed out 
- chest stays lifted, break and the knees and hinge at the hips to lower down into squat position 
-at the bottom of the squat, control yourself up about 2-3 inches and then right back down to the bottom of the squat before driving back up to starting position 
- THIS IS NOT A BOUNCE AT THE BOTTOM, you control the movement all the way through

Booty Burn - a love story

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