Name: Playbook - Tiffany Jenkins - Booty Werk
Uploaded: 2023-02-23T01:59:03.796Z
Duration: 30 min
Description: Booty Werk

Alleen

Morgan

Cycle through 4 rounds before moving to next circuit.

*15 each leg

- Front rack one dumbbell 
- Start in the kneeling position on left knee, right leg extended laterally
- Keep your back straight and core engaged
- Lower down until your glutes touch your heel
- Come back up extending hips forward

Kneeling squat

*15 reps each leg

- Get into side plank on forearm with bent  knees on ground
- Drive knee up and away from bottom leg 
- Come back down and tap side of hip on ground, then immediately drive back up

Side plank Clam shell

*12 reps each leg

- Lay on back
- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Single leg glute bridge

Block 1

- Stand in a wide toed out stance 
- Hold dumbbells hanging straight down in between legs
- Keep back tight 
- Lower into a squat and pulse for 3
- Stand up

Sumo squat pulses (1-2-3 up)

- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts with resistance band

- Put band below one knee
- While standing, lift that knee up to a 90 degree angle
- Turn knee out creating tension on the band and back in

Booty Werk

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