Name: Playbook - Ashley Barron - Week 1 | Day 3
Uploaded: 2021-11-18T17:28:30.221Z
Duration: 45 min
Description: Week 1 | Day 3

Glute Activation - Booty Band Crab Walks 

- 4x8 Barbell Squats 	
- 3x15 Hip Thrusters 
- 3x12 DB RDLs
- 3x8 each Weighted Curtsy Lunges
- 3x8 each Bulgarian Split Squats
- 3x12 Rope Pull Through
- 3x15 Banded Kickbacks

- Position a band around your legs just above your knees
- With your knees slightly bent, take lateral steps over and back
- Keep your hips down and toes pointed forward

Banded Crab Walks

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell Squats

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees, feet flat on the ground 
- Drive through your heels pressing your hips up
- Lower your glutes back down toward the floor

Hip Thrusters

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

DB RDLs

- Step one leg back behind the other
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward
- Complete desired reps then repeat on the opposite side

DB Curtsy Lunges

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

DB Bulgarian Split Squats

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Rope Pull Throughs

- Place a band just above your knees
- Lean forward and kick one leg back engaging your glutes 
- Complete desired reps then repeat on the opposite side

Week 1 | Day 3

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