Name: Playbook - Aubree Aldous - W5/D2 Glutes & Core
Uploaded: 2023-04-13T02:50:35.036Z
Duration: 50 min
Description: W5/D2 Glutes & Core

- Start with weights in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending 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

Romanian deadlifts

- 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

* if you don’t have a barbell, position dumbbells on your traps so that the bottom of the weight is toward your back

Barbell back Squat - close stance

- 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

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Single leg glute bridge

Crab walks

- Holding dumbbells in front rack position
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat alternating legs

Db front rack step ups

Weighted overhead walking lunge

Circuit 1

- Start with a dumbbell in each hand
- Push hips back swinging the dumbbells behind you
- Thrust hips forward swinging dumbbells to the front
- Squeeze glutes as you come to full stand

DB skiers

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

- High plank position with hands stacked below shoulders
- Using a dumbbell and opposite hand, drag the weight from alternating side of your body. 
- Shift positions and repeat on other side.

Plank Db drag

Turbo twist

Circuit 2 - Abs

W5/D2 Glutes & Core

Hell yeah!! I’m so exciting for this challenge! 🖤🖤🖤

Bree

W1/D1 Shoulders & Core

Great workout, loving this challenge! 🔥

W5/D2 Glutes & Core

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