Name: Playbook - Brittany Ogus - Friday Stage 1 Home (wk5-8)
Uploaded: 2024-02-20T19:36:19.580Z
Duration: 60 min
Description: Friday Stage 1 Home (wk5-8)

Warm-up/mobility:
- 5-10 min walking or light cardio
- Cat-cow
- Thread the kneedle
- Hip mobility
- Kang squat
- Band arm warm ups
- Bodyweight dynamic warm ups mimicking 
  the workout

Workout:
- Goblet squat (8-15 reps)
- High row (band) (10-20 reps)
- Single-leg Romanian deadlift with internal 
   rotation (dumbbell) (8-12 reps)
- Incline push ups (6-10 reps)
- Bear raises (6-12 reps)

PN Cat Cow

PN Adductor Rockbacks Thoracic Rotation

PN 4 X 4 (mobility_warm up)

Kang squat

Pipe cleaner upper body (warm up)

Halos (mobility)

Prenatal full body warm up

Goblet squat

High band row

Grab a dumbbell and hold onto a bar or something to keep you steady. Keep hips squared up and perform a single leg RDL with your leg coming out in back. Spine neutral and hinging at the hips.

Single leg RDL assisted

- Your hands should be about shoulder-width apart
- Once your hands are in the right position, step your body back into a plank position, one leg at a time 
- Make sure your body is in a straight line, your head is aligned with your spine, and that your lower back isn’t sagging
- Bend your arms to help you slowly lower your chest toward the bench 
- Straighten your arms to bring yourself back up into a straight line

** can do on feet or on knees control that intra abdominal pressure watch for excessive coning or doming **

Incline Push Up

PN Bear Plank + Raised

Friday Stage 1 Home (wk5-8)

Rebecca

Inna

Exactly what I needed. So glad i found your profile.

charity

Monday Home Stage 1 (wk 5-8)

Tuesday Stage 1 Home (wk 5-8)

Wednesday Stage 1 Home (wk 5-8)

Thursday Stage 1 Home (wk 5-8)

Woo!! That one kicked my butt! 💪🔥🔥

Saturday Stage 1 Home (wk 5-8)

Sunday stage 1 Home (wk 5-8)

Monday Stage 2 Home (wk9-12)

Tuesday Stage 2 Home (wk9-12)

So easy to follow and love how “easy” these are while making you feel so strong!

Friday Stage 1 Home (wk5-8)

More workouts from Brittany Ogus