Name: Playbook - Brittany Ogus - W3/D6
Uploaded: 2024-02-17T23:53:33.757Z
Duration: 75 min
Description: W3/D6

Britt Ogus

Sat: Lower + Core 

1. Bulgarian split squats
2. KAS Glute Bridge 
3. B-stance Romanian Deadlift
4. Goblet Squat 
5a. Swiss Ball Plank
5b. Six-Inch Scissor Twists

- Set up in a split stance position while grasping dumbbells by your side with a neutral grip
- Position the back foot on a bench behind you
- Descend by flexing the front knee and continue until the back knee nearly touches the ground 
- Drive through the front foot and extend the knee as you return to the starting position
- Complete desired reps then repeat on the opposite side

8-12 reps each side

Bulgarian Split Squats (Dumbbell)

- Set up in a hip thrust position with your shoulder blades on a bench. 
- Your feet should be placed around shoulder width apart on the floor and chin tucked
- Hinge at the hips and lift the barbell up.
- lower the weight about halfway and the thrust up.
- Slowly lower back to the starting position as you inhale
-We are working the glutes in the shortened position.

8-15 reps

KAS glute bridge

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hold a single dumbbell forward of your working leg and use the opposite arm for assistance
- Hinge at your hips, and lower the dumbbell toward the floor
- Lift back up engaging your glutes and hamstrings as you drive your hips forward
- Complete desired reps then repeat on the opposite side

8-12 reps each side

Single Leg Assisted Romanian Deadlift (Dumbbell)

- Hold the dumbbell vertically, gripping it with both hands underneath the top of the weight
- Keep the dumbbell close to your chest throughout the entire movement
- Point your knees in the same direction as your toes
- Inhale and begin to squat, sitting back in your hips, keeping your core tight and torso upright
- Track your elbows between your knees, stopping when they touch or once you reach parallel
- Drive through your heels back to the starting position

8-12 reps

Goblet Squat (Dumbbell)

- Position yourself into a high plank position with your hands elevated on a Swiss ball
- Hold this position for desired time

Swiss Ball Plank

- Lay on your back with your legs as straight as possible
- Place your hands under your low back and press your low back into your hands to help brace your abs
- Raise your legs 6 inches off the ground 
- Scissor your feet by crossing them back and forth for time or reps

Six-Inch Scissor Twists

Superset

W3/D6

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

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!

W3/D6

Community

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