Jennifer

Erin

Amanda

Jumping jacks

-Lay on your back
-Driving through the heels of your feet, raise your hips up. 
- Lower your hips back down and return to the ground with a neutral spine

Glute bridges

Warm up / Activation

Complete 3 rounds of these 2 exercises back to back

- 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)

- 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 SUPERSET

- 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

Complete a squat 
Complete a jump 
Repeat

Squat into squat jump (BODYWEIGHT)

QUAD FOCUSED SUPERSET

Start in a half kneeling position, then as you stand connect your elbow to your knee, return back down to half kneeling position and repeat on the opposite side

Surrender twists (BODYWEIGHT)

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

Complete a deadlift with your dumbbells, rip the dumbbells up so they’re by your shoulders, then complete a squat before lowering the dumbbells back down to do your deadlift

DB deadlift into a squat

- Lay on your back 
- Drive your elbows into the ground
- Drive your hips up into a glute bridge position
- slide your heels away from your body
- Bring them back toward your Glutes
- Repeat motion for desired reps

Hamstring curls (gliders)

I’m quadruped position, complete a shoulder tap and then a hip tap

Shoulder tap/ hip taps

TABATA CIRCUIT 
(Lower focused)

LOWER BODY WORKOUT 🏋🏼‍♀️

Elaine

emmy

BA-DONKKK builder

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 ❤️‍🔥❤️‍🔥❤️‍🔥

Agustina

😍😍😍👊🏼👊🏼👊🏼👊🏼👊🏼

LOWER BODY WORKOUT 🏋🏼‍♀️

Community

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