sierraknapp_ sierraknapp_

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Sierra Knapp  SDSU ‘20 delta gamma fitness💪🏼 @boutinela babe

🦄

❕ BOOTY WORKOUTS ❕
Alright ladies try these four exercises to grow that 🍑 ➡️ Sumo Deadlifts
These are killer for the booty. Make sure you’re in a sumo squat position and your hands closer to the center of the bar, but still comfortable enough for you to get a good grip. KEEP YOUR BACK FLAT AND SQUEEZE THAT BOOTY. 4 sets 10-12 reps. ➡️Stiff Leg Romanian Dead Lift
Keep your knees slightly bent and bring the bar just below your knees or until you feel a slight stretch in your hamstrings. As you come up push your hips forward and squeeze your glutes at the top. 4 sets 10-15 reps. ➡️Hip thrusters (on the ground)
Protect your back by doing hip thrusters on the ground. Squeeze you butt at the top and hold for a couple seconds to get that full tension. 4 sets 10 reps. ➡️Don’t know what these are called but place a barbell in a corner and get squatting! Squeeze that peach. 4 sets 10-12 reps.
Side note:
Do not be afraid to go heavy with weights. Everyone gets comfortable using the same 10-15lbs weight, but I’m here to tell you that’s not how you’re gonna grow a booty. Next time you’re going to grab the weights you usually use try 5lbs heavier! It’s okay to do less reps as long as you’re working for it.
wearing @cruzlifestyle

happy tuesday everyone💘 wishing I was at the beach instead of sick in bed🤧

me omw to the beach tmr for the first time in forever

when it’s finally starting to look like kini szn🤤 @onepiecekini

HAPPY TUESDAY!💛
Ladies, get out there and kill these FOUR easy booty exercises you can do with just a cable! ➡️ Cable Squats, do 4 sets of 8-12 reps, increase your weight every set. Stand shoulder width length apart with your toes pointed outward slightly and lean back letting the weight hold you. ➡️Cable Pull Throughs, do 4 sets of 10-15 reps. ➡️Cable Walk Backs, 4 sets of 10 reps. Take 4 steps backwards and 4 steps forward, or more! ➡️Plated Cable Stiff Leg Dead Lift. Heels on the plate, toes on the ground. This will help target more tension in the glutes. Make sure your back is flat. ❗️REMEMBER❗️
ALWAYS SQUEEZE AT THE TOP.
Also if you haven’t already go check out the link on @livefitross page for more booty exercises. @officialbigbootybootcamp
wearing @cruzlifestyle

butter @boutinela

imy sun

i’m just tryna be as tan as this edit😭

for those of you that don’t know what my face looks like👼🏼

🔷 @boutinela

always setting new fitness goals for myself, but here’s to 3 years💪🏼🎉

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