Name: Playbook - Ashley Barron - Week 3 | Day 1
Uploaded: 2021-11-18T17:29:25.684Z
Duration: 45 min
Description: Week 3 | Day 1

Starting to see amazing results!!! So excited

Alexandra

GLUTE ACTIVATION - Booty Band Crab Walks
- 4x10/8/6/15 Hip Thrusters
- 3x Good Mornings
- 3x15 Landmine RDL
- 3x8 each Glute KickBacks 
- 3x10 DB Sumo Squats 
- 3x12 Hip Abduction 
- 3x15 Banded Side Kicks

Note* Increase weight after each set for hip thrusters!

- 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

- 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

- Slowly lower the landmine bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing
- Complete desired reps then repeat on the opposite side

Landmine RDLs

- With the cable attached around your ankle or foot
- Lean forward and kick your leg back engaging your glutes
- Lower back down with control
- Complete desired reps then repeat on the opposite side

Cable Glute Kickbacks

- Stand in a wide toed out stance 
- Hold a heavy kettlebell between your legs in front of you
- Lower into a squat, touch the kettlebell to the ground
- Stand up to full extension

KB Sumo Squats

- Keeping your feet aligned with your knees 
- Push your legs out against the pads 
- Ensure your movement against the resistance is smooth and controlled

Week 3 | Day 1

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