Booty Blaster

 

Summary: Everybody wants a toned pair of glutes. Booty Blaster is a complex workout that integrates static and dynamic movements to address a multitude of needs and wants for luscious bunz. You will be pushed hard and feel the burn during this routine.

Time: 26 Mins.

Intensity: 7/10

 

 

Clamshell w/Lift (10 Reps Each)

Lie comfortably on side with the band wrapped around outside of knees and over the top of the thighs. Squeeze the glutes.

Slowly spread the knees apart while keeping feet together in stacked position. Hold for 3 count. Bring the legs back to starting position in controlled manner.

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Butterfly

Sit down with feet tucked in as close to the groin as possible. Wrap the band under the knees and over the top of the thighs. Rest the knees at a comfortable position. While maintaining the same foot position, push the knees out until uncomfortable. 

Keep hands at side. Hold for 3 count. Switch direction of knees and bring them together in controlled manner. Hold for 3 count

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REST: 30-60 Seconds

REPEAT

 
 

Hip Extension - Bridge (3 Reps)

Squeeze the glutes and core. Position the band so it is applying downward force on the hip region. 

Push through the down heel and scapula. The feet stay in dorsiflexion. Raise hips while keeping the glutes activated. Hold for 3 count.

Return the hips to starting position in a controlled manner.

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Hip Extension - Knee Up (3 Reps)

Squeeze the glutes and core. Position the band so it is applying downward force on the hip region. Bring active upper leg perpendicular to the ground.

Push through the down heel and scapula. Feet stay in dorsiflexion. Raise hips while keeping the glutes activated. Lead with the active leg knee. Hold for 3 count.

Return the hips to starting position in a controlled manner.

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Hip Extension - Leg Raise (3 Reps)

Squeeze the glutes and core. Position the band so it is applying downward force on the hip region.

Push through the heels and scapula. Feet stay in dorsiflexion. Raise hips while keeping the glutes activated until the shoulder, hips and knees are in line.

Hinge one leg at knee until ankle aligns with body line. Hold for 3 count. Reset the foot to the floor. Return the hips to starting position in a controlled manner.

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Glute Kick-Back (5 Reps Each)

Start by drawing in the stomach and bracing the upper body while keeping the neck relaxed. Squeeze the glutes.

Extend the working leg. Push through the heel and hinge at both the hip and the knee. The knee will not lock out until the moment your leg reaches hip level at max extension.

Hold for 1 count. Return the leg to starting position in a controlled manner.

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Glute Kick-Up  (5 Reps Each)

Start by drawing in the stomach and bracing the upper body while keeping the neck relaxed. Squeeze the glutes.

Push through the heel and hinge at the hip and the knee. As the foot is pushed up into the air, the knee will extend the foot further up. Finish the movement with the foot parallel to the ground. Hold for 1 count.

Return the leg to starting position in a controlled manner.

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REST: 30-60 Seconds

REPEAT

 
 

Front Squat (15 Reps)

Engage the core. Initiate the movement from the hips. Position the band up the front side of the body. Drop the hips as if you are going to sit in a chair, slowly lower the body until your thighs are parallel to the ground.

Hold for 1 count. Push through the heels. Return to starting position in a controlled manner. 

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Squat Jump (15 Reps)

Engage the core. Initiate movement from the hips. Position the band up the back or front of the body. Drop the hips as if you are going to sit in a chair and lower the body until your thighs are parallel to the ground.

The band stays at the shoulders during the squat. Push through the heels and transfer weight to the toes as your body rise. Jump in the air with the body full extended. As you land, transition directly back into a squat.

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Monster Walk (5 Reps Each)

Squat down into quarter-squat position. Activate the glutes. Create appropriate slack between feet as to not put too much stress on the band.

Take a 10 inch step forward. Follow with a 10 inch following step forward with other foot. Reverse direction after the set.  

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X-Walk (5 Reps Each)

Squat down into quarter-squat position. Activate the glutes. Create appropriate slack between feet as to not put too much stress on the band.

Take a 10 inch step to the side with near foot. You will now have a wider stance. Follow with a 10 inch following step in same direction with other foot. 

Stance will return to normal. Reverse direction after the set. 

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REST: 30-60 Seconds

REPEAT

 
 

Standing Hip Extension (10 Reps Each)

Squeeze the glutes and keep the core tight. Lift the active leg in a backwards kicking fashion while keeping the leg straight. Lead with the heel.

The toes remain facing forward entire time. Return the active leg to starting position in a controlled manner.

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Leg Raise (10 Reps Each)

Start by activating the glutes. Ensure that the chest is high and the core is tight. Slowly bring the active leg forward and up without bending the leg.

Ensure the trunk does not twist. Raise the leg as far as comfortable. Hold for 3 count. Return the leg to starting position in a controlled manner.

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REST: None

REPEAT