Name: Playbook - Brittany Ogus - W1/D4
Uploaded: 2024-02-17T23:53:33.585Z
Duration: 45 min
Description: W1/D4

Thursday - LOWER

1. Dumbbell Sumo Squat
2. Single Leg Hip Thrust
3. Good Morning (Band)
4. Step Ups
5a. Swiss Ball Hamstring Curls
5b. Band Glute Kickback

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

8-10 reps

Dumbbell sumo squat

Single leg hip thrust (dumbbell)

- 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

8-10 reps

Good Morning (Band)

Step Ups

- 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

8-10 reps

Swiss Ball Hamstring Curls

- Get into position and place the bottom of your foot on the band or around your ankle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

8-10 reps each side

W1/D4

More workouts from Brittany Ogus