Name: Playbook - Elisabeth Vang - Glute Focused (Intermediate)
Uploaded: 2022-11-07T07:57:06.579Z
Duration: 50 min
Description: Glute Focused (Intermediate)

- Start legs wider than hips and toes pointing out 45 degrees
- Hinge at the hips and lower down
- Stop barbell at shin height 
- As you pull up engage your hamstrings

Sumo RDL

- Lay on your back and place your feet on the DB
- Bring your hips up and make a bridge
- Carefully straighten your legs and roll out
- Focus on the mind muscle connection with your hamstrings
- Roll back to the starting position and repeat

Reverse hamstring curls

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Stand in a wide toed out stance on two parallel elevated surfaces
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, reaching the dumbbell toward the floor
- Stand up to full extension

Elevated dumbbell sumo squat

-Holding a dumbbell, 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 
- Work both sides

Dumbbell step ups

- Start on elbows
- Keep core tight and shift back and forth with the toes

Low Plank Shifts

- Get on all fours 
- Extend one arm forward
- Extend opposite leg back and flex foot, toes pointing towards the floor 
- Hold pose then switch to the other side

Bird dog

- Start in a low plank
- Lift one elbow off the ground keeping your hand on the floor
- Push into a high plank, then repeat with the other