Name: Playbook - Aubree Aldous - W1/D4 GLUTES & HAMSTRINGS
Uploaded: 2022-08-02T01:09:01.646Z
Duration: 45 min
Description: W1/D4 GLUTES & HAMSTRINGS

- Support upper back on a bench and the barbell or dumbbells across your hips
- With both knees bent to 90 degrees, slowly lower your glutes to the floor and press back up to starting
- Lowering should take to count of 5

Db hip thrust slow release

- Hinge forward holding the dumbbell on your shoulders
- Bend at the knee slightly
- As you come back up you should feel it in your hamstrings

DB good morning

After completing Bulgarian split squat, remain on the same leg and move immediately into hops.

- 8 each leg
- 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

- 10 hops each leg
- With a dumbbell in each hand, place your back leg on an elevated surface 
- Hop up pushing up through your front leg
- Land softly

Bulgarian split squat hop

Circuit 1

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up