Name: Playbook - Tire Trained - BOOTY BUILD
Uploaded: 2024-04-03T03:25:50.403Z
Duration: 60 min
Description: BOOTY BUILD

Jessi

BOOTY BUILD

1A. Back Squats
1B. Bench Burpee

2A. Barbell Hip Thrusts 
2B. Toe Tap Hop Over

3A. Barbell RDL
3B. Box Jumps

4A. Dumbbell Reverse Lunges
4B. Banded Lateral Walk

- 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) and push through your heels to come back up

Barbell Back Squat

Bench Burpee

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

- Stand with one foot on the floor and one foot on a short bench
- Squat down slightly and tap your foot that is off the bench to the opposite hand
- Hop over the bench and do the same on the other side

Toe Tap Hop Over

Booty Build SS #2

- 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)

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time
- Use a box or a bench that is appropriate for your level. Increase the challenge over time.

Box Jumps

Booty Build SS #3

- Keep your chest up with the body angled forward slightly
- 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 
- Complete desired reps per side

Dumbbell Reverse Lunge

- 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

Banded Lateral Walk

Booty Build SS #4

BOOTY BUILD

Jodi Doyle

Megan

Lesley Gent

Glutes + Hamstrings

Quads + Cardio

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

Glutes (Barbell Only)

Julianne

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

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

Becky

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

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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