Name: Playbook - Tire Trained - BOOTY BUILD!
Uploaded: 2024-04-03T03:25:50.398Z
Duration: 60 min
Description: BOOTY BUILD!

I. Can’t. Walk. Substituted leg press for the banded side walk.

Becky

Julianne

The Bulgarian split squats combo was 💀. I know I’ll be feeling this one for two days ❤️

Megan

Build your booty with this one!

Enjoy a full strength workout designed to build your glutes. 

1. Barbell Back Squats
2A. Barbell RDL
2B. Lateral Banded Walk
3. Barbell Hip Thrust
4A. Bulgarian Split Squat (weighted)
4B. Bulgarian Split Squat (Bodyweight)
5. Seated Abductions

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel (or lower with control) and push through your tripod (heel, pinky toe, & big toe) to come back up

Barbell Back Squat

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Keep the bar tight to the body/legs
- 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 (RDL)

- Put a booty band around the legs just above the knees
- Push the knees out throughout the entire move, do not let the knees knock inward
- Maintain an athletic stance (soft knees, core engaged, and shoulder blades together)
- Step laterally (to the side) and plant the full foot on the ground
- Maintain a challenging tempo that allows for good time under tension, be sure not to go too fast
- 15 to left, 15 to the right

Banded Lateral Walk

Booty Build SS #1

- Support upper back with shoulder blades resting on a bench
- Roll the barbell across your hips
- Plant feet firmly on the ground and thrust the hips up until the knees are at 90 degrees and you have full extension of the hips
- Return to the starting position
- Be sure to inhale and brace before the contraction and release once the contraction is over

Barbell Hip Thrusts

- Begin with either a single dumbbell in the opposite hand or a dumbbell in each hand
- Place the top of one foot on a bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your front heel and stand up
- Repeat on the opposite side

Dumbbell Bulgarian Split Squats (weighted)

Dumbbell Bulgarian Split Squats (bodyweight)

Booty Build SS #2

Seated Abductions

BOOTY BUILD!

Jodi Doyle

Lesley Gent

Glutes + Hamstrings

Quads + Cardio

1st all barbell workout, seriously how can it get any better?🤷🏽‍♀️🔥🔥

Jessi

Glutes (Barbell Only)

Burner for sure🔥 and I can document progress now!

5-10-15: Lower Body

Annette

maybe someday I’ll love burpee over bar 😂

Alyssa

6 MIN AMRAP: Glutes + Hamstrings

This one felt real good! I felt I made real progress with my squats

Glutes + Hamstrings EMOM

LOWER BODY: Quads

LOWER BODY: Glutes + Hamstrings

5/16 - Quads + Glutes

Butts & Guts

LOWER BODY: Quads + Conditioning

Lower Body Ladder: GLUTES

Broke my RDL record at the end. 110lb baby!

LOWER: Quads + Glutes

LOWER: Glutes + Hamstrings

Workout with the sister! 💪🏻👭🏻🔥💗

Emilie

Trisha

10 MIN AMRAP: Glutes + Quads

BOOTY BUILD

“This is the worst” -Steve Carell. But also the best ❤️💀

Pyramid Sets (Glutes + Abs)

Pyramid Sets (Glutes + Shoulders)

Jessica

Power of 7 (Glutes + Quads)

Glutes + Hamstrings (dumbbell only)

Glutes Supersets

100 Rep Lower Body

LOWER BODY Medley

Irreplaceable thoughts of squats and lunges 🙅🏻‍♀️💀

BOOTY BUILD!

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