"Figure 30: Butt" is a 30 min. lower body workout led by Tracie Long, and it has four chapters (w/u, “Weighted Butt & Bridge”/mostly standing exercises, “Table & Bridge”/floor exercises & stretch). The standing exercises have varying tempos (4:4, 2:2, partial lift) and consist of single leg squats, single & double leg deadlifts, rear lunges, rear lunge into knee lift, sumo squats & pendulum/abduction. The floor exercises have single reps and pulses, and consist of glute bridge variations, glute kickbacks, hurdles, and leg lifts in prone position. This workout felt more challenging than Tracie’s Figure 30 Hips, I felt my glute engaged the entire time (and fatigued for many of the exercises). I like how there is a strong balance and flexibility element in this workout, and the segments are well structured w/ a great flow (good variety in exercises, sufficient reps, move right along nicely). Tracie’s cuing & instruction is top notch, and I really appreciate her calm demeanor (this appeals to me a lot, as I feel unmotivated by loud volume of voice by an instructor or frenetic/hyper pace of some workouts) & the use of minimal equipment (very nice to not need much to get a good workout).


Equipment: one pair of heavy dumbbells, ankle weights, mat

Music: good driving beat, not canned

Set: brick walls, Tracie is on a platform

(30:39 min.)
Warm-up (5 min.)
Static lunge hold w/ same side arm overhead reach> Side Tap (shallow lateral lunge w/out the moving leg heel flat on floor) w/ overhead arms hold, knee lift hold, 2 taps side w/ knee lifts> step rear into split leg stance, place hands on floor, alternate bending & straightening legs, lift into standing position, bring rear foot to meet other (tap)> knee lift, repeat sequence (skip rear leg tap, transition from split stance squat directly into knee lift).

Step, Glute repeater, alternating sides> squat, then spinal rolls> Leg Abductions repeater, 4 reps, both sides> Squat, spinal rolls> Repeat entire sequence on other side (start w/ side tap).

Knee lift, extension front> alternate knee lift & rear bent leg lift> hurdle (front & out to side) into sumo squat, alternating sides> sumo squat pulses, then static hold> forward bend> sumo squat, stand w/ overhead arms.


Weighted Butt & Balance (10 min.): uses dumbbells
Single Leg squat (rear leg in air, opposite arm out to side), same side hand as rear leg holds dumbbell & reaches for floor on lowering, 4:4 count> perform at faster pace, 2:2 count.

Deadlift: one leg has just ball of foot on floor w/ bent knee, other leg is straight (same arm as previous holds dumbbell), 4:4 count then 2:2> Static lunge pulses.

Split leg stance w/ hands on floor or on a dumbbell (placed in front of static leg)> alternate leg lift & lunge> Pendulum Swing (alternating leg abduction w/ hands on dumbbell, hop to switch legs, land on ball of foot).

Low Lunge (straight rear leg, fingertips on floor) into knee lift hold (moving leg stays off of floor entire movement), slow pace> alternate between two exercises> add power to knee lift, hold in lowered position> Squat, spinal roll into standing position> Repeat entire sequence on other side (start w/ single leg squat).

Sumo Squats (dumbbells on shoulders): lower & hold, lift & hold> single reps> lower, partial lift, lower & stand> Deadlifts, 2:2 count, bit faster pace, then lower, partial lift, lower & stand, 2:2 count.


Table & Bridge (10 min.): uses ankle weights
Glute Kickback w/ ankle weights (bent leg in quadruped position on elbows) single reps, then pulses> hold reverse direction (lower focus vs. lift), hold reverse direction (lift focus vs. lower)> Hurdle motion (rear & front, w/ straight arms)> child pose, repeat sequence on other side.

Pigeon Pose (prone glute stretch, ankle weights off)> Glute Bridge w/ single leg extension (stays next to other knee)> bridge w/ extended leg moving w/ lift> bridge w/ knee pulled in (held w/ arms), pulses> repeat on other side.

Leg Lifts in prone position (w/ bent arms): Single leg lift hold (w/ a bit of rotation inward on repeated times)> Double leg lift pulses (3)> Double leg lift, abduction, reverse motion> child’s pose.


Stretch (5 min.)
Seated w/ one leg on top of other, hands behind back or on outside of knees> walk hands around to side & hold> Glute Stretch: one leg extended front, other is bent & pulled into body, roll forward then rear, hold> 90/90 stretch (bent knees, one in front, one rear) w/ torso rotation & overhead arm> repeat sequence on other side.

Seated w/ crossed legs: extend arms forward w/ spinal roll, then open arms to side (squeeze shoulder blades together)> spinal rolls in quadruped position> low lunge (knee on floor)> Downward dog into sumo squat w/ hands on floor> roll up to standing position> overhead arms w/ inhalation.

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