Name: Playbook - Ashley Thomas - W1/D1 Legs & Glutes
Uploaded: 2024-01-19T23:30:03.902Z
Duration: 60 min
Description: W1/D1 Legs & Glutes

Perform each exercise of once then rest 60 seconds before repeating for designated sets.

- Stand holding a weight close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

KB/DB goblet squat

Lay on your back on a mat with both knees bent and feet on the floor. Raise one leg up towards the sky. Pressing through the heel of the foot on the ground slowly lift the hips off the mat till your body is in a straight line from shoulders to hips. Slowly lower back down and repeat for reps on that side before switching sides.

X 12 each leg

Single leg Glute bridge

Superset

Place your feet hip-width apart, and dumbbells at your sides. Take a big step to the side. 
Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle.
Keep opposite leg only slightly angled. Return to the starting position by extending your hip and knee. 
Once they are straight, bring your foot back in to a standing tall position.


X 12 each leg

Dumbbell Lateral lunge

Lay on the floor with your legs bent. Push through your heels bringing your hips up. Squeezing your glutes and core.

DB Glute bridge

Holding a dumbbell in each hand or a barbell with a pronated grip, take a shoulder width stance with your toes pointed straight ahead. Once you feel stable, shift your weight into one foot and take a small step back with the other so that your toes are in line or just behind the heel of your working foot. Lift the heel of your non-working foot off the ground so that you’re balancing on the ball of this foot, with most of the weight placed on the working foot.
Keeping a soft bend in the knees, lower the dumbbells/barbell by pushing your hips back as far as they will go. Remember to keep your weight shifted onto the working leg.

X__reps each side

B-Stance DB RDL

Begin in the side-lying position on your elbow with your hips and knees bent. Pushing through your grounded knee, raise your body upward. Abduct both hips at the same time while driving the hips forward. Aim to achieve maximum hip separation at the top of the movement. As you descend, sink back into your bottom hip.

Side Lying Hip Raise

W1/D1 Legs & Glutes

Terri

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W3/D6 LISS Cardio (Optional)

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W4/D6 LISS Cardio (Optional)

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W5/D6 LISS Cardio (Optional)

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W7/D6 LISS Cardio

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W8/D4 Legs & Glutes

W8/D5 Upper Body Pull

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W1/D1 Legs & Glutes

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