Name: Playbook - Emily Samuel - *BOOTY BUILDER WORKOUT*
Uploaded: 2023-10-08T00:13:31.875Z
Duration: 45 min
Description: *BOOTY BUILDER WORKOUT*

Lower body (Booty builder)

Complete 3 rounds of the first 6 exercises. Followed by the banded booty circuit!

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

DB deadlifts

- Push through your heels to come up 
- Pause at the top and engage your glutes 
- Hold the weight with both hands

Elevated DB glute bridge

- Hold the dumbbell at chest height
- Come down pushing your hips back
- Come up a couple of inches and back down
- Focus on a slow controlled movement

DB goblet full + half squat

-take a lunge forwards, then reverse lunge, finally step out into a lateral lunge. 
- hold dumbbells by your sides

3 Way Lunges

- Begin with your feet wide, and toes slightly turned out
- Keep one leg straight and bend at the knee, keeping the dumbbell at chest level

DB cossack squat

- Place the dumbbell on your hips
- Raise one leg off the ground
- Push through your heel raise your hips
- Engage your glutes as you lift

DB single leg glute bridge

- place a band above your knees 
- come down onto all 4 limbs 
- keeping a 90 degree angle at your knee, lift your leg laterally. 
- make sure your staying as stationary as possible and not letting your lower back tilt too much

Banded fire hydrants

- Raise your leg (keeping it at a 90 degree angle) engaging your glute
- Keep your hips squared

Banded donkey kicks

Staying on all 4 limbs- keep one leg straight and tap the opposite side floor, then over and across (moving away from your body)

Banded cross over kicks

- lay on your side
- with your bottom leg bent, top leg straight.. lift your straight leg up into the air , pulse at the top then return to bottom position

Banded lateral leg raises

Booty band circuit (finisher)

*BOOTY BUILDER WORKOUT*

Elaine

emmy

BA-DONKKK builder

Jennifer

Erin

Amanda

LOWER BODY WORKOUT 🏋🏼‍♀️

Karen

Booty Band CIRCUIT

Jackie

Killer, you should have a post workout stretch routine 😂

Lucia Alejandra

Advanced booty builder

Antonia

This was a great post bday workout!! Got me sweating 🔥🔥

Lindsay

Kettlebell killer! (Lower body focused)

BUILD-A-BUTT

QUADS

love it ❤️‍🔥❤️‍🔥❤️‍🔥

Agustina

😍😍😍👊🏼👊🏼👊🏼👊🏼👊🏼

*BOOTY BUILDER WORKOUT*

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BOOTY BUILDER WORKOUT