Name: Playbook - Brittany Ogus - Friday Stage 2 Home (wk9-12)
Uploaded: 2024-02-20T19:41:36.445Z
Duration: 60 min
Description: Friday Stage 2 Home (wk9-12)

1.	KAS glute bridge (dumbbell or band) (10-15 
   reps)
2.	Boxy face pull (10-20 reps)
3.	Romanian deadlifts (8-12 reps)
4.	Single-arm shoulder press (dumbbell) (8-12 
    reps)
5.	Copenhagen planks (8-15 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

Start in a hip thrust/glute bridge set up with shoulder blades on the bench. Lift the bar up, keeping chin tucked and only go down about halfway and then back up - that is one rep. We are focusing on the shortened position for the glutes.

KAS glute bridge

PN Dynamic Bird Dog Row

- Start standing with feet hip width apart, holding dumbbells forward off the hips
- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
-push your hips back like you’re trying to touch a wall with your booty
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

Romanian deadlift (dumbbell)

Single-arm shoulder press

Copenhagen plank (with ankle tap)

Friday Stage 2 Home (wk9-12)

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)

Friday Stage 1 Home (wk5-8)

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 2 Home (wk9-12)

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