Name: Playbook - Ana Snyder - W4/D2 Legs + Glutes
Uploaded: 2021-11-04T19:33:35.761Z
Duration: 45 min
Description: W4/D2 Legs + Glutes

- Start in the kneeling position, knees just outside shoulders
- Keeping your back straight and core engaged
-Hold your DBs at your shoulder.
- Lower down until your glutes touch your heels
- Come back up extending hips forward

DB Kneeling squat

-Place a band above your knees.
-Lie face down on a bench. While your upper body and stomach should be on the bench, your hips should not. 
-Let your legs hang straight down toward the floor.
-Lift your legs by contracting your hamstrings, glutes, and lower back. Keep them straight. Raise them until they are roughly parallel to the floor.

Banded reverse hyperextension

Superset 1

- Stand with your feet shoulder width apart and knees slightly bent and hold the dumbbells in front of your thighs
-Raise one leg off the floor and hinge at your hips, lowering your torso until it’s almost parallel to the floor
- Lift back up to your starting position, engaging your glutes

Single leg deadlift (dumbbell)

-Start on all fours with your hands directly under your shoulders and your knees directly under your hips.
-Lift your knee out to the side and then move it backwards so that your foot is now pointed up toward the ceiling.
-Repeat for the desired # of reps.

Circular fire hydrant

Superset 2

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Barbell good morning

-Connect the ankle wrap attachment and set the cable pulley at the bottom of the pole
-Hinge forward from your hips so that your chest is parallel to (in line with) the floor and rest both hands on the pole at head height.
-Keeping your one leg firmly planted, extend the other leg backwards and upwards to hip height.
-Slowly lower your leg to return to the starting position and repeat for the desired number of repetitions

Cable Kickback

Superset 3

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