Name: Playbook - Serena Thalia - W1/D2 Booty
Uploaded: 2024-02-21T22:29:20.447Z
Duration: 60 min
Description: W1/D2 Booty

Amber

Bre Celebrano

Danielle

Amazing workout. 🤍🤍🤍 dead again - abs on 🔥 and have jelly legs

Carley

Great booty exercise and like how it finished with an ab circuit!

Jenn

Alexa Bizzigotti

Even without equipment, you can feel all of your muscles getting worked out!

Alyssa

Warm up 

Squats
Sumo squats 
Hand tap squats 

Lower body circuit:
Wall sit pulses 
Squat into calf raise 
Banded hip thrusts 

Ab circuit :
Full body crunches 
Left leg crunch 
Right leg crunch 
Alternating toe to hand planks

- Hold the barbell with both hands, keep your chest up
- Push your hips back and flex at the knees to come down
- Reach parallel and push through your heels to come yp

Squats

- Start with a wide stance and your toes pointed out 
- Flex at the knees pushing your hips back
- Come down until the kb reaches the floor and push through your heels extending your legs to come up
- Keep your chest up

Sumo squats

-Stand with your feet together.
-Jump your feet out and drop into a squat touching one hand to the floor between your feet.
-Jump up out of squat bringing your feet back together.
-Repeat

Hand tap squats

Perform all three exercises before resting between rounds

-Get into a wall sit position with a band around your legs above the knee.
-Keeping tension on the band pulse your knees apart and back from each other.
-Repeat for desired reps

Wall sit pulses

-Perform a squat with your hands held together overhead. 
-As you reach the top of the squat stand up onto your toes causing your calf muscles to contract 
-Repeat

Squat into calf raise

- Place a band above your knees
- Push through your heels raising your hips off the ground
- Squeeze your glutes as you come up

Banded hip trusts

Lower body circuit

Perform all exercises back to back before resting

-Lay on your back with your legs bent and feet flat on the floor while your hands are behind your head.
-Crunch your knees and elbows towards each other creating a full body crunch.
-Return to starting position and repeat.

Full body crunches

-Lay on your back 
-Crunch your right elbow towards your left knee
-Repeat

*Work both sides

Left leg crunches

-Lay on back 
-Brink you right knee towards your left elbow in a crossover crunch
-Repeat

Right leg crunches

- Start in a plank position
- Bring both feet towards your hands with a controlled movement
- Don't take your hands off the ground
- Repeat the same on both side

Alternating toe to hand planks

Ab circuit

W1/D2 Booty

Excited to start this program to get me ready for summer!

Hailee

Back at it! Been a whole month cause of travels! I neeeedddds these workouts back in my life!!

W1/D2 Booty

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