Name: Playbook - Bethy Red - Week 5: Monday- Glutes
Uploaded: 2022-07-27T08:46:15.711Z
Duration: 45 min
Description: Week 5: Monday- Glutes

- Support upper back on a chair and the band across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting
-After the first 10 reps start pulsing by going half way down and up for 10 reps 
-After Hold the Thrust at the top For as long as you can

Banded Hip Thrusts + Pulse + Hold

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- 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

Dumbbell RDL

- Begin in a prone position with your legs off the box
- Bring your legs from a wide position back together in the center with your knees bent
- Keeping your back in a neutral position

Dumbbell Reverse hyperextensions

- Sit on the ground or floor and bring your knees close to your chest
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Band abduction

Week 5: Monday- Glutes

Loved this one! I really like how you go into each movement and shows us what to do. I can leave the video playing during my reps so I don't mess up the form! 😊

Corina

LOL the background sound in the first video clip had me 💀🤣🤣

Carmen

Week 6: Friday- Glutes

Everything is challenging for me im ill poor mobility and vision but I'm determined

lgonzrod@yahoo.com

Week 6: Thursday- Chest, Shoulder & Triceps

Chance

Week 6: Wednesday- Legs

Week 6: Tuesday- Back

Week 6: Monday- Glutes

Week 5: Friday- Glutes

What’s the alternative if you don’t have access to lat down machine? Thanks 🥰

Week 5: Monday- Glutes

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