Name: Playbook - Theresa Miller - Booty Builder 🍑
Uploaded: 2022-03-05T20:53:50.198Z
Duration: 45 min
Description: Booty Builder 🍑

Booty Building Workout 

Circuit 1
- Smith machine hip thrusts 
- Smith machine single leg Romanian deadlift (per side)
Complete 4 sets 15 reps each exercise. Rest 60 sec in between.

Circuit 2
- Barbell good mornings 
- Dumbbell stationary reverse lunges (per side)
Complete 4 sets 15 reps each exercise. Rest 60 sec. 

Circuit 3
- Glute extension kickbacks. Do 4 sets 15 reps. 
- Single leg cable glute kickbacks. Do 4 sets 15 reps. (per side)
- Smith machine bilateral glute raises. 3 sets until failure. Do as many reps until you can’t do anymore 

Cardio 15-20 min.
- Stairmaster HIIT

- Smith machine hip thrusts 
- Smith machine single leg Romanian deadlift (per side)

Complete 4 sets 15 reps each exercise. Rest 60 sec in between.

- Begin with upper back supported and the bar across your hips
- Push through your heels driving your hips up towards the ceiling and engage your glutes
- Lower back down with control

Smith machine hip thrust

- Stand with your feet elevated and knees slightly bent and raise one leg
- Hinge at your hips, lowering the bar until your torso until it’s almost parallel to the floor, as you extend your raised leg behind you
- Drive your hips forward and use your glute/hamstring to power back to starting position 
- Complete desired reps then repeat on the opposite side

Smith machine single leg romanian deadlift

Circuit 1

- Barbell good mornings 
- Dumbbell stationary reverse lunges (per side)

Complete 4 sets 15 reps each exercise. Rest 60 sec.

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Barbell good mornings

- 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 
- Repeat on the opposite leg

Dumbbell reverse lunges

Circuit 2

-  Glute extension kickback. Do 4 sets 15 reps. 
- Single leg cable glute kickbacks. Do 4 sets 15 reps. (per side)
- Smith machine bilateral glute raises. 3 sets until failure. Do as many reps until you can’t do anymore

- Begin in a prone position with your legs off the bench, dumbbell held between your feet
- Keeping your heels together and knees bent to 90 degrees 
- Lift legs up until parallel with your back, engage your glutes
- Keeping your back in a neutral position
- Lower with control to the starting position

Glute extension kickbacks

- Get into a hinged forward position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg backward and upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

- Position a Smith machine bar a couple feet off of the ground
- Lie underneath the bar, arms next to your body for support 
- Place the middle of your feet on the bar
- Drive the bar upward, raising the hips off the ground
- Lower with control to the starting position

Booty Builder 🍑

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