Name: Playbook - Tiffany Jenkins - Butt Build
Uploaded: 2023-02-23T01:59:03.870Z
Duration: 30 min
Description: Butt Build

Keep cycling through all rounds before moving to next block.

- Place 1 heavy dumbbell on towel in lap
- Place your upper back on the edge of the bench, box, chair, whatever you’re using 
- Bring your hips up engaging your glutes
- Slowly lower your butt towards ground (3 second down count)
- Explode back up

Elevated hip thrusts (banded)

- Place 1 dumbbell on towel in lap
- Place your upper back on the edge of the box, bench, chair, whatever you’re using
- Bring your hips up engaging your glutes
- Hold for 30 seconds

Elevated hip thrusts HOLD (banded)

Block 1

- On your forearms in a plank position, lift one heel to the sky and back down
- Stay on one leg for all 10 reps, then switch to other leg for 10 more reps

Plank single leg butt lift

* 10 reps each side
- Put dumbbell behind knee for added weight
- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Butt Build

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