Name: Playbook - Brittany Ogus - Monday Home Stage 1 (wk 5-8)
Uploaded: 2024-02-20T19:36:19.565Z
Duration: 60 min
Description: Monday Home Stage 1 (wk 5-8)

Rebecca

Inna

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

charity

Warm-up/mobility:
- 5-10 min walking or light cardio
- Cat-cow
- Thread the kneedle
- Hip mobility
- Kang squat

Workout:
- Glute bridge (couch) (dumbbell or band)
- Bent over row (dumbbell)
- Single-leg hip thrust (dumbbell or 
  bodyweight)
- Floor chest press (dumbbell)
- Single-leg assisted Romanian deadlift 
  (dumbbell) (SUB single leg hamstring reach)
- Pallof Press (band)

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

- Lying flat on the floor on your back with the hands by your side and your knees bent
- Your feet should be placed around shoulder width apart on the floor
- Pushing mainly with your heels, lift your hips off the floor while keeping your back straight 
- Breathe out as you perform this part of the motion and hold at the top for a second, squeezing your glutes
- Slowly lower back to the starting position as you inhale

Glute Bridge

Bent over row (dumbbell)

- Sit on the ground with a bench (couch) behind you, bending your knees so your feet are planted on the ground
- Lean back so your shoulders are on the bench
- Raise one leg off the floor
- Drive your hips up
- In the top position your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly
- Complete desired reps then repeat on the opposite side

One Leg Hip Thrust (Couch)(10 each leg)

PN Chest Press (Dumbbells)

Assisted Romanian deadlift (KB or DB)

Do one side into the next exercise same side. Rest then do the other side

PN Pallof Press

Half kneeling windmill (PN)

Pallof press + half windmills

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!

Monday Home Stage 1 (wk 5-8)

Community

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