Name: Playbook - Emily Samuel - Advanced booty builder
Uploaded: 2023-10-08T00:13:31.863Z
Duration: 40 min
Description: Advanced booty builder

Jackie

Killer, you should have a post workout stretch routine 😂

Lucia Alejandra

Keeping your hips nice and still- step out to the side, then on a diagonal behind you, then directly back. Complete 15 reps per side

3 direction steps (banded)

In a glute bridge position, softly push knees out slightly wider than shoulder width, then return to shoulder with before lowering Glutes to almost touching the floor

Banded glute bridges

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Return them to the starting position 
- Repeating on opposite side

Kneeling superman (bird dog)

Activation/ warm up

- 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

- start with your Glutes on the ground and your T-spine (bra strap line) is against the bench
- with the DB’s on your hips, drive through the heels of your feet to bring your hips to the sky 
- focus on keeping pelvis and chin tucked

Dumbbell glute thrusters (bench)

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Tap the floor and lift back up engaging your glutes

Single leg deadlift (2 dumbbells)

- 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

Booty & Hamstring Focused

- 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

- Using a single dumbbell in the goblet position perform Bulgarian split squats 
- Repeat for time of reps

Dumbbell goblet Bulgarian split squats

Weighted sumo squat into squat jump

Quad focused

Inner & Outer thigh

Need: dumbbells and a booty band

- Step back behind your front leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward
- return into a squat position
- repeat on the opposite side

DB curtsy squat (alternating)

- 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

Complete a side plank with your top leg on top of the bench. Hold position for 30 seconds

Adductor side plank hold

- 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

Inner & Outer Thigh Circuit

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Antonia

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

Lindsay

Kettlebell killer! (Lower body focused)

BUILD-A-BUTT

QUADS

love it ❤️‍🔥❤️‍🔥❤️‍🔥

Agustina

😍😍😍👊🏼👊🏼👊🏼👊🏼👊🏼

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