Name: Playbook - Tasha Pavlovich - Lower Body Workout - BOOTY FOCUS 🍑
Uploaded: 2023-06-11T16:04:10.265Z
Duration: 60 min
Description: Lower Body Workout - BOOTY FOCUS 🍑

Build your booty with this 🔥🔥lower body workout!

- Sit on the floor with your back against the bench. Your feet are flat on the floor and shoulder-width apart. 

- Tuck your chin and brace your core (to help avoid any over arching in your lower back). Your hips, knees and feet are in line (toes are not pointing out).

- Holding the dumbbell on your hip bones, drive through your heels to extend your hips and squeeze your glutes. 

- You should end up with your thighs parallel to the floor, your shins perpendicular to your feet (not going over your toes) and your shoulders still against the bench. 

- Pause for one second before slowly coming back down (ideally not touching the floor with your glutes).

Dumbbell Hip Thrust

- Begin lying face up on the floor with one heel resting on top of a bench/chair and arms resting by your sides – ensuring that your spine is in a neutral position. 

- Your other foot should be elevated off the chair in a position that is comfortable to hold throughout the exercise. This is your starting position.

- Press your heel into the chair to lift your hips, ensuring that your glutes initiate the movement, until you are resting on your upper back and your body forms a straight line from your chin to your knee. 

- You should feel tension in your glutes and hamstring as you do this.

- Slowly lower your hips to return to the starting position. Repeat for the specified number of repetitions or time on each side.

Single Leg Elevated Glute Bridge

- Get into position and place the bottom of your foot on the handle. 

- Push back and up with your foot and extending your leg upwards. 

- Squeeze glutes at top of movement. 

- Lower your leg back down. 

- Complete desired reps then repeat on the opposite side.

Cable Glute Kickback

- Begin with dumbbells in each hand and feet hip width. 

- Press hips back and lower dumbbells down until mid shins. Keep your head in a neutral position and core tight, with lats engaged to lock the dumbbells into position. 

- Feel the tension in your hamstrings and glutes before driving your hips forward to return to starting position.

Dumbbell RDL

- 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.

Dumbbell reverse lunge

- Position pad right on the back of your ankles and dorsiflex feet.

- Engage your hamstrings and bring your heels towards your glutes.

- Lower with a slow controlled motion.

- Focus on engaging your hamstrings.

Lower Body Workout - BOOTY FOCUS 🍑

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