Name: Playbook - Brittany Ogus - W1/D1
Uploaded: 2024-02-17T23:53:33.463Z
Duration: 45 min
Description: W1/D1

It was a great first workout. Happy to be back in the game after my last baby

Elisha

Bella

First time mom here! That was the perfect start to my mom bod journey. Can’t wait for tomorrows workout!

Makayla Lopez

This was great!!! So happy for the new app 🫶

Kate

M: Lower
 
1. Hip Thrust (Dumbbell) (Couch)
2. Romanian Deadlifts (Dumbbell)
3. Front Squat (Band)
4. Glute Bridge (Mini Band)
5a. Good Morning (Band)
5b. Hip Abduction (Mini Band)

- Sit on the ground with a bench (couch) behind you, bending your knees so your feet are planted on the ground and holding two dumbbells resting below your hips
- Lean back so your shoulders are on the bench and position the dumbbells above your hips
- Drive your hips up lifting the dumbbells
-  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

10-15 reps

Hip Thrust (Dumbbell) (Couch)

- 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
- 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

8-12 reps

Romanian Deadlifts (Dumbbell)

- Stand upright, center on a band with your feet inside shoulder width apart, each hand holding the band in front of your chest, palms facing your body
- Keeping your head up and shoulders locked down, sit your hips down while pushing your knees outward so they stay inline with your toes
- Squat down until your hips are below the plane of your knees
- Push through your heels to stand back up to the starting position

8-12 reps

Front Squat (Band)

- 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, a mini band placed just above the knees
- 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

10-20 reps

Glute Bridge (Mini Band)

- Place band under your feet and behind your shoulders
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching your hamstrings and lower back
- Stand up to the starting position and repeat

10-15 reps

Good Morning (Band)

- Sit on the bench (or chair) with your back straight up and your feet flat on the floor
- Place the band just above above your knees
- Push your knees away from each other against the resistance of the band
- Slowly bring your knees back together

10-15

Hip Abduction (Mini Band)

Superset

W1/D1

I’ve had hyperemesis gravidarum the whole 9 months and was terribly sick. 
It’s been a month aince I gave birth and I’ve been nervous to get back into it. This workout was PERFECT! Flexible, and straight forward. I’ve never had a workout plan that was good for all the stages of life!!! 10/10!

Jordan Everett

What a great upper body workout! I definitely felt the burn 🥵

Emily

W1/D2

Loved it!! I’m really liking the new layout and how accessible this is! My four year old, even wanted in on the action and did most of the moves with tiny little dumbbells right alongside me💕

Christiana

W1/D3

W1/D4

W1/D5

W1/D6

W1/D7

Thank you for creating doable workouts that don’t feel so dreadful but do feel purposeful! 🔥🔥🔥

W1/D1

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