Name: Playbook - Emily Samuel - W1/D3 Booty Builder
Uploaded: 2023-10-08T00:13:31.783Z
Duration: 30 min
Description: W1/D3 Booty Builder

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

Michelle

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

Alex

DAY 3 

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 Suitcase Deadlifts 4 x 10 
A2. Box Jumps 4 x 6
A3. DB Lateral Lunges 4 x 10 each side 
A4. DB Single Leg deadlifts 4 x 10 each side 

B1. Drop set KB swings (3 rounds- 
AHAFA x 5 reps, moderate weight for x 10 reps, light weight x 12 Reps
B2. Banded Kickbacks 3 x 10 each side (long red band) 
B3. DB RDL into Squat 3 x 10 

C1. DB Step Ups  3 x 10 each side
C2. BW Split Jumps 3 x 10 each side
C3. BW Reverse Hyperextensions (preferably use the machine but if you don’t have one you can do if off of a bench) 3 x 12

- 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

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box

Box jump

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral lunge (dumbbells)

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Tap the floor and lift back up engaging your glutes

Single leg deadlift (2 dumbbells)

CIRCUIT A

- 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 (AHAFA)

KB swings (moderate)

KB swings (light)

- Kick your leg back adding tension to the band
- Squeeze your glute

Banded kickbacks (red long band)

Complete an RDL with dumbbells then a squat

DB RDL into squat

CIRCUIT B

- 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

- 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

- Lying face down on the ground/ or bench with legs off the bench
- Raise your legs while holding onto the bench
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Lying hyperextensions

CIRCUIT C

W1/D3 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

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 🙌🏻💪🏻

W1/D2 Booty Builder

W2/D1 Booty Builder

Holly

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

Enda

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/D3 Booty Builder

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