Name: Playbook - Emily Samuel - BOOTY BURN 🔥
Uploaded: 2024-01-30T19:17:56.280Z
Duration: 38 min
Description: BOOTY BURN 🔥

While standing upright with a slight lean forward, kick your leg back and away from you. 

Placement of the band should be half way between your knees and ankles!

Banded kickbacks

- 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

*GO heavier with each round!*

Dumbbell sumo deadlift

Complete these 2 exercises back to back with little to no rest between

- Place your upper back on a bench, and dumbbells at your hips
- Push through your heels bringing your hips up 
- Engage your glutes as you come up
- Lower back to starting position

Dumbbell hip truster

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

SUPERSET A

Complete these 2 exercises back to back with little to no rest between.

- Elevate heels onto weight plate
- Hold dumbbells in each hand at shoulders
- Lower into a dumbbell front squat
- Stand up to full extension

** go heavier each round**

Dumbbell heel elevated front squat

-Complete a B-Stance Deadlift 
- From there Step back into a reverse lunge holding weights by your sides 
- Step Back from the lunge into B-stance to complete another deadlift

B stance deadlift —> Rev Lunge

SUPERSET B

-Holding dumbbells at your sides, chest lifted and shoulders back- Place foot up onto the box or bench, and push through your heel to stand up- Bring the other leg up- Step down and repeat - Work both sides

*** DOWN SLOW!!! Barely let your foot touch the ground! Pretend it’s lava!! Come up QUICK without locking your knees out

Dumbbell step ups

BOOTY BURN 🔥

LEGS & GLUTES 🍑

LOWER BODY (GYM WORKOUT)

SUMMER BODY SHRED 🥵

GLUTE GAINS 🔥

Lindsay

5 min MORNING STRETCH

Payton

30 MIN FULL BODY HIIT

BA-DONKKK builder

Holly

12 MINUTE ABS 🚨

BOOTY BUILDER & AB FINISHER

SUPER QUICK HIIT ⚡️ 🔥

Really felt the burn in majority of the exercises. Not a fan of mountain climbers & weighted hip lifts but i tried 🥲

BOOTY BURN 🔥

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