Name: Playbook - Taylor Hansen - Booty Builder - Day 2
Uploaded: 2023-01-02T03:17:06.597Z
Duration: 60 min
Description: Booty Builder - Day 2

Nuther great one! Felt like it might be missing some hamstring curls to offset all the quads but still felt great 🤩

Somer

Spend 5-10 minutes warming up to prepare your body for the workout and to help prevent injury.
Recommendation:
3-5 minutes of cardio of choice
3-5 minutes of dynamic stretches and warming up with light exercises

After your workout focus more on static stretches to cool down.

** Static stretches are those in which you are still and hold a single position for period of time, up to about 45 seconds.
** Dynamic stretches are those in which you are moving in a stretch.

- Place the barbell on your traps/upper back 
- Engage your core
- feet just outside of hip width and toes slightly turned out 
- Push your hips back as you come down
- Explode up from the bottom of the squat
- Land softly

Barbell Jump Squats

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel or lower and extend your legs to come up

Dumbbell front squat

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

- 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

Reps = total of reps (6 each side)

Dumbbell reverse lunge

Full Body Tri-Set

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Holding dumbbells at your sides, perform a calf raise
- Pause at the top engaging your calf

Booty Builder - Day 2

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