Name: Playbook - Emily Samuel - W1/D2 Booty Builder
Uploaded: 2023-10-08T00:13:31.709Z
Duration: 45 min
Description: W1/D2 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

Enda

DAY 2
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 Glute Thrusters Off Bench 4 x 10 
A2. Single Leg Glute DB Thruster Off Bench 4 x 10
A3. Banded Abducting pulse (back still on bench) 4 x 30sec
A4. Banded Squat Jumps 4 x 10 (heavy band)

B1. DB Sumo Deadlifts 3 x 10
B2. DB Bulgarian Split Squats 3 x 10 each side
B3. DB Cossack Squat 3 x 10 each side
B4. Banded Goblet Squats 3 x 10 (heavy band)

BURN OUT: 
C1. Banded Clam Shells 3 x 12 each side (heavy band)
C2. Banded Wall sit (Abducting Pulse) 3 x 30sec (heavy band)

- 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

- 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)

Single leg glute bridge with your back against the bench

Single leg glute thruster (off bench)

Hold position at the top and squeeze your Glutes as you pulse knees in and out

Banded abducting pulse off bench

Squat and then jump into the air 

(Can be done with band around the knees)

Jump squats (banded optional)

CIRCUIT A

With your feet wider than shoulder width, and toes slightly pointed out, make sure your knees go over the line of drive of your toes as your shift your hope back and run the kettlebells down your thighs

Kb sumo deadlifts

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

DB Bulgarian

- Begin with your feet wide, and toes slightly turned out
- Keep one leg straight and bend at the knee, keeping the dumbbell at chest level

DB cossack squat

Sit back as if you were to sit in a chair, then stand up through the heels of your feet

Goblet squats (banded optional)

CIRCUIT B

Lie on your right side with your feet and hips stacked, your knees bent 90 degrees, and your head resting on your right arm.
Draw your knees in toward your body until your feet are in line with your butt. Place your left hand on your left hip to ensure it doesn’t tilt backward. This is your starting position.
Keeping your abs engaged and your feet together, raise your left knee as far as you can without rotating your hip or lifting your right knee off the floor.
Hold for 1 second, squeezing your glutes at the top of the move, before slowly lowering your left knee to the starting position.

Clam shells (banded)

Sit against the wall and pulse your knees against the band

Banded wall sit with abduction

CIRCUIT C

W1/D2 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

W1/D1 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/D2 Booty Builder

Community

More workouts from Emily Samuel