Name: Playbook - Emily Samuel - BA-DONKKK builder
Uploaded: 2023-10-08T00:13:31.691Z
Duration: 45 min
Description: BA-DONKKK builder

Elaine

emmy

Agustina

Lauren

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes

Dumbbell single leg RDL

RDL and SLDL superset!

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

Quadzilla

- 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)

- 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

Booty booty booty

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Stand up to full extension
- Lower down and complete a squat keeping your chest up

DB sumo deadlift into a squat

Jump into the air after completing a BODYWEIGHT squat

Squat jumps

- 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
- kick leg on a diagonal away from the body and return to starting position

Fire hydrant + kickback (banded)

Booty burn out

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

*BOOTY BUILDER WORKOUT*

Antonia

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

Lindsay

Kettlebell killer! (Lower body focused)

BUILD-A-BUTT

QUADS

love it ❤️‍🔥❤️‍🔥❤️‍🔥

😍😍😍👊🏼👊🏼👊🏼👊🏼👊🏼

BA-DONKKK builder

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