Name: Playbook - Brittany Ogus - W1/D1
Uploaded: 2024-09-08T00:34:58.517Z
Duration: 75 min
Description: W1/D1

Monday - LOWER
 
1. KAS glute bridge
2. Romanian deadlift
3. Reverse Lunge (foot elevated)
4. Nordic hamstring curls
5a. Abductor 
5b. Calf Press

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

- 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

6-10 reps

Romanian Deadlifts (Dumbbell)

- Stand tall with your feet should be about hip width apart, holding dumbbells at your sides
- Take s long step back with one foot, then allow both knees to bend and descend just short of allowing your trailing knee to touch the floor
- Your body should continue to be upright
- Press back up by pushing through your back foot maintaining balance as you return to the starting position
- Repeat on the opposite side
- Alternating back and forth for time or reps

6-8 reps each side

Reverse Lunges (Dumbbell)

Place bar with at least 45 lb plates near a bench or a wall with plates in front of it so it doesn’t move.

Put ankles under the barbell and knees on a mat.

Slowly lower yourself down to the ground and without pushing off the floor too much, use your hamstrings to lift yourself back up. That is one rep!

You can also have someone hold your heels if you don’t have a barbell.

Nordic Hamstring Curls

- 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

8-12 reps

Hip Abduction (Machine)

- Place your feet so that only your upper foot and toes are on the platform
- Push the platform away engaging calves
- Pause at contraction
- Return to starting position under control

8-12 reps

Calf Raise (Leg Press)

Superset

W1/D1

Brittany

W1/D2

W1/D3

W1/D4

W1/D5

W1/D6

W1/D7

W2/D1

W2/D2

W2/D3

W2/D4

W2/D5

W2/D6

W2/D7

W3/D1

W3/D2

W3/D3

W3/D4

W3/D5

W3/D6

W3/D7

Anatasia

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W4/D2

W4/D3

That feeling when the number goes up and you KNOW you’re getting stronger 🥰

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W4/D5

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W1/D1

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