Name: Playbook - Tia Blackley - Booty work 🍑🔥
Uploaded: 2023-08-21T23:15:29.202Z
Duration: 50 min
Description: Booty work 🍑🔥

Down and back each exercise (at least 20 total reps each). This will get your glutes and hips ready to rock

- Place band around your ankles
- Assume half squatted position
- Keep feet shoulder width apart and straight ahead
- Step laterally with one leg then catch up with the other

Lateral band walk (ankles)

- Position a band around your legs just above your knees
- With your knees slightly bent, take lateral steps over and back
- Keep your hips down and toes pointed forward

Monster walks

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Body weight walking lunges

Glute Warm Up

Slow and controlled on both exercises. Focus on mind-muscle connection, keep core engaged

- Raise and lower your upper body engaging your lower back and glutes
- keep hips tucked, core engaged, focus the tension in your glutes and hamstrings

Hyperextensions

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

Extensions & Ham Curls

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

ADD weight each set. Start light, move slow and controlled. Protect your back by keeping your core engaged, hips tucked, chest high

Sumo deadlift

- normal RDL form
- slow and controlled ALWAYS
- pause for 2 seconds at the bottom, really focusing on pulling up with the glutes and hamstrings

RDL with Pause

- elevated front foot on a plate or step
- reverse lunge back, try to have both knees at about 90 degrees
- drop that back knee down close to the step, and close to the ground - the deeper you go, the more glutes 😎
- come back up and repeat

Elevated reverse lunge

Elevated Reverse Lunge & RDL

3 different exercises - 15 each!!! All on the same leg, then switch legs.

Hinge forward on ALL!! To get glute action 
1. Bent knee kickbacks
2. Straight leg kick back
3. 5 and 7 o’clock (I call them) right leg: kick out to 5 o’clock, left leg: kick out to 7

Cable kickbacks

Booty work 🍑🔥

Back and Bi’s baby

CeCe

Chest PUMP

Bruklyn

Quads of Gods 🦾

Burpees are a necessary “evil”. 😮‍💨

Full body Burn 🔥

Second time doing this workout and I love it!

Katelynn

I was fighting for my life! Definitely going to be sore 🤣. Love it!

Booty work 🍑🔥

More workouts from Tia Blackley