Name: Playbook - Emily Samuel - LOWER BODY (GYM WORKOUT)
Uploaded: 2023-12-31T03:35:22.137Z
Duration: 39 min
Description: LOWER BODY (GYM WORKOUT)

Perfect booty building workout for a gym!

Take a band and put it half way between your knees and ankles 

Step laterally (no less than shoulder width apart)

Lead with your knees!

Banded lateral steps

Using the smith machine
- put the bar on your upper back with a band around your knees 
- complete a squat with a pulse at the bottom before returning to the top of the rep!

Smith machine squats

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

Dumbbell bulgarian split squat

Complete these two exercises back to back with no rest between!

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Begin laying face down on the bench
- Bring your legs from a wide position back together in the center with your knees bent
- Keeping your back in a neutral position

Reverse hyperextensions

Superset 1

Complete these 2 exercises back to back with no rest between

- 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

Dumbbell sumo deadlift

-keep your chin tucked
- drive hips into the pad
- hold weight away from you 
- soft bend in the knees 
- keep your toes pointed OUT!

Reverse hypers

Superset 2

- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Keep a weight on your hips

Clam

LOWER BODY (GYM WORKOUT)

LEGS & GLUTES 🍑

BOOTY BURN 🔥

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 🥲

LOWER BODY (GYM WORKOUT)

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