Name: Playbook - Emily Samuel - W1/D3 Booty & Core
Uploaded: 2023-10-08T00:13:31.792Z
Duration: 30 min
Description: W1/D3 Booty & Core

Agustina

Leg/ass BURNER on this one 🥵
🔥🍑🔥

Dani

DAY 3:

5 ROUNDS:
A1. Glute thrusters off bench x 15
A2. Tik Tok x 10/10
A3. Fire hydrant + kickback x 20/20
A4. Penguins x 30 sec

5 ROUNDS
B1. Sumo squats w/ jump x 15
B2. Step up x 10/10
B3. Donkey kicks x 20/20
B4. Plank x 30 sec

- 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)

Complete a reverse lunge before moving forward into a forward lunge. Go back and forth

Tik tok lunges

- 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)

Laying on your back with your knees bent, alternate reaching to tap your pinky (on your hands) to your pinky toes! Alternate sides

Penguins

CIRCUIT A

Weighted sumo squat into squat jump

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

Dumbbell step ups

- Raise your leg (keeping it at a 90 degree angle) engaging your glute
- Keep your hips squared

Banded donkey kicks

- 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 B

W1/D3 Booty & Core

nicole

The best workouts I’ve been able to follow on an app !

Jordan

Elle

W1/D1 Booty & Core

Good variety in this workout :) Legs, glutes, core, and upper body all get activated 👊🏻

W1/D3 Booty & Core

Community

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