Name: Playbook - Brittany Ogus - W1/D1
Uploaded: 2024-02-17T23:53:33.476Z
Duration: 45 min
Description: W1/D1

Kelly

Monday - LOWER
 
1. DB Hip Thrust
2. Good Morning (Band)
3. Split Squat (Couch)
4. Swiss Ball Leg Curl
5a. Banded Abductions 
5b. Calf Raise (Bodyweight)

- 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)

- 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

8-12 reps

Good Morning (Band)

- Stand with your back turned against a couch, which should be at about knee height
- Stand about one long step in front of the couch
- Place one foot on the bench behind you
- Looking forward, squat down with control until your back knee nearly touches the floor
- Press through your front leg, returning to the starting position
- Complete desired reps then repeat on the opposite side

8-10 reps each side

Split Squat (Couch)

- Lying with your back flat on the floor and heels propped up on Swiss Ball
- Arms should be flat on the floor and in line with your shoulders for stability
- Raise your hips up so that they are in line between your knees and shoulders
- Begin the hamstring curl by rolling the ball in toward your butt so that your feet are flat on the ball and knees extended toward the ceiling
- Reverse movement, rolling the ball back out to starting position

10-20 reps

Swiss Ball Hamstring Curls

- 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 reps

Hip Abduction (Mini Band)

- Stand with your feet shoulder width apart
- Press up onto the balls of your feet, engaging your calves
- Pause at contraction
- Lower your heels back to the floor

15-20 reps

W1/D1

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