Name: Playbook - Emily Samuel - W1/D1 Booty Builder
Uploaded: 2023-10-08T00:13:31.684Z
Duration: 45 min
Description: W1/D1 Booty Builder

Antonia

I love all of your workouts! I’ve been following on Instagram and often do your circuits. This was a fantastic workout! 🤩 My only question would be: on the “single side” exercises, is the rep quantity meant to be total between both legs or is it that many reps per leg?

Dani

I put a little bit more weight than the video and girl i loved it! 👊🏼👊🏼

Lucia Alejandra

I loved it!! Those gliding ham string pulls! Ugh I am so excited for this course!!✨

Enda

DAY 1

Warm up/ Activation:  
Dynamic Stretching
Complete 2 Rounds 
	•	Deadbugs x 20
	•	Glute Bridges with Band x 20
	•	Banded Lateral Steps x 20
	•	High Knees x 1 min

A1. DB Deadlifts 4 x 10  
A2. Kettlebell swings (or DB) 4 x 10
A3. Banded Fire Hydrant into Kickbacks (heavy band) 4 x 10 each side
A4. Plank  4 x 30 Seconds

B1. DB Staggered Stance Deadlifts 3 x 10 each side
B2. Hamstring Curls BW 3 x 10
B3. Laying Lateral Banded Leg Lifts (pulse at the top) 3 x 12 each side

BURN OUT
C1. Banded Glute Bridges 2 x 10 (heavy band)
 C2. Single Leg Glute Bridges 2 x 10 each side

- 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)

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

Take 5-10 steps (feet never less than shoulder width apart) down one way before returning to the starting point

Banded lateral steps

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

Warm up / Activation

- 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 kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB swings

- 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)

- Elbows under shoulders and hands out front
- Keeping your body still, pull your elbows towards your toes and your toes towards your elbows 
- Keep entire body tight as you hold position for time

Plank (elbows)

CIRCUIT A

- Keep a slight bend at both knees
- Hinge coming straight down 
- Keep a neutral spine as you come down
- Pull up keeping your lats engaging

Staggered-stance RDL

- 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)

- 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

CIRCUIT B

- 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

CIRCUIT C

W1/D1 Booty Builder

Alyssa

Great mixture of exercises. Thanks for an intense workout. Made it more challenging by pushing my weight limit.

Daniella

I fucking LOVE this app! Today’s 🍑workout was killer 🙌🏻💪🏻

Michelle

W1/D2 Booty Builder

Kicked my Ass! I loved this booty workout A+ like always 💪🏻

This workout just about killed me but in a good way!

Alex

W1/D3 Booty Builder

W2/D1 Booty Builder

Holly

These have me so incredibly sore! I have been noticeably more energized committing to this. 🙏🙏✨

W2/D2 Booty Builder

W2/D3 Booty Builder

I haven’t been able to do the amount of rounds for each exercise yet but today I got really close! So happy!
Also had to order a size up in pants ☺️🙏🍑

W1/D1 Booty Builder

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