Name: Playbook - Brittany Ogus - W1/D1
Uploaded: 2024-02-17T23:53:33.459Z
Duration: 60 min
Description: W1/D1

So so good! Booty gains incoming❤️‍🔥❤️‍🔥❤️‍🔥

Maggie

I’m in love! So easy to navigate and LOVE that I can track my weights/progress

Anatasia

Britt Ogus

Mon: Lower
 
1. Hip Thrust with Pause (2-3 sec hold) 
2. Romanian Deadlift 
3. Front Squat 
4. Smith Machine Glute Kickback 
5a. Seated leg curl 
5b. Hip Abduction

Adding a pause for 2-3 seconds to the barbell hip thrust!

-Set up shoulder blades on a bench appropriate to your heights
-Keep chin tucked while you lift the barbell using your hips and glutes.
-Pause for 2-3 seconds at the top before lowering back to the ground.
-Repeat for however many reps.

Barbell Hip Thrusts (+ Pause)

- 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)

- Begin with the barbell across the front side of your shoulders
- Place your fingertips under the barbell just outside of your shoulders and drive your elbows up
- Keeping your chest up and core tight, bend at your hips and knees to lower into a squat until your thighs are parallel to the ground 
- Straighten your hips and knees to drive up to the starting position

Front Squat (Barbell)

- Set the safety catches to the bottom position and then place the unloaded barbell on top
- Get on your hands and knees as if you were performing a kneeling push up
- Straighten your back and stare at the floor directly beneath you (avoid looking forwards, as this will cause your spine to hyperextend)
- Place the arch of one foot underneath the center of the bar
- There should be roughly a 90-degree angle between your upper and lower leg in the starting position
- Inhale, and then push the bar towards the ceiling, stopping only when you can't contract your glute any harder
- Pause for a second, and then lower the bar down under control, resisting every bit of tension with your glutes
- Complete desired reps then repeat on the opposite side

Smith Machine Glute Kickback

- Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad
- Place the back of lower leg on top of padded lever (just a few inches under the calves) and secure the lap pad against your thighs, just above the knees
- Then grasp the side handles on the machine as you point your toes straight and ensure that the legs are fully straight right in front of you
- As you exhale, pull the machine lever as far as possible to the back of your thighs by flexing at the knees
- Keep your torso stationary at all times
- Hold the contracted position for a second
- Slowly return to the starting position as you breathe in

Seated Leg Curl (Machine)

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled
- Release the weight, by returning to the starting position

Hip Abduction (Machine)

Superset

W1/D1

Brittany

W1/D2

I enjoyed the different dead lifts- also if your new to lifting it’s nice to do these workouts because it gets you out of your comfort zone (-:

W1/D3

W1/D4

Good! Gave me new workouts that I hadn’t thought about doing before.

W1/D5

Ruth

W1/D6

W1/D7

I LOVE this new app! Been doing these programs for a while and just loving the ease of Movema!

W1/D1

Community

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