Name: Playbook - Charity Witt - W1 / D3
Uploaded: 2023-07-24T17:03:45.534Z
Duration: 75 min
Description: W1 / D3

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

- Lay on the machine with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings
- Start with Single Leg
- Finish with AMRAP both legs

Lying hamstring leg curls

Back rounded-focus on glutes 
Knees flexed and feet slightly out 
Lift weight and flex at top with glutes

GHD hip extension

- Get into position and place the bottom of your foot on the handle
- 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

W1 / D3

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