Name: Playbook - Brittany Ogus - W2/D1
Uploaded: 2024-02-17T23:53:33.618Z
Duration: 75 min
Description: W2/D1

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

Ashleigh

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

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

6-8 reps

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
- 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)

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat

- 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

8-12 reps each 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

8-12 reps

Seated Leg Curl

- 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)

Superset

W2/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

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 (-:

W2/D1

Community

More workouts from Brittany Ogus