Name: Playbook - Brittany Ogus - W1/D4
Uploaded: 2024-02-17T23:53:33.535Z
Duration: 75 min
Description: W1/D4

Brittany

Thursday - LOWER
 
1. Back Squat (pause) 
2. Hip thrusts (pause) 
3. Good mornings
4. Step Ups 
5a. Seated leg curl 
5b. Glute medius kickback

- Push your hips back and keep your chest up as you come down
- Lower to bottom of a squat and pause 
- Stand up out of squat and repeat

Pause squat

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)

Set up the barbell as if you were performing a back squat.

Hinge at the hips and lean back similar to how you perform an RDL. Push the butt back as far as you can as you lean forward. Stop when you feel the full stretch and come back to standing position. Repeat for number of reps.

Good morning (barbell)

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Complete desired reps then repeat on the opposite side

8-10 reps each side

Step Ups (Dumbbell)

- 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

8-10 reps

Seated Leg Curl

Glute kickback smith machine

Superset

W1/D4

W1/D1

W1/D2

W1/D3

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

W4/D1

W4/D2

W4/D3

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

W4/D4

W4/D5

W4/D6

W4/D7

W1/D4

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