Name: Playbook - Valentine Fitness - Day 2/21
Uploaded: 2022-12-17T23:55:34.846Z
Duration: 45 min
Description: Day 2/21

Glutes + hams
Start with the main lift + then move into the compound set following all 4 rounds of the main. Be sure to warm-up your lower body.
*for modifications, you can click to read about them and see but still follow the structure of the gym version*

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight/core braced
-Exhale at the top when you stand tall

Deadlift

Perform all three moves together, back to back, followed by the 60 seconds of rest.

- Hinge forward holding the dumbbell with two hands 
-Neutral spine 
- Bend at the knee *very* slightly
- Before you come back up you should feel it in your hamstrings
-Keep core braced

Dumbbell good morning

- 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 start position 
*hold for 10 seconds on last rep*

Barbell hip thrusts

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down and toes pointed forward
-10 reps EACH SIDE

Lateral band walk (knees)

Compound Set

*just for the moves that use barbell*
•DB deadlifts shown instead of BB
•Do DB hip thrusts instead of BB with either one weight angled on each hip or a heavier single horizontal (a handle at each hip)

- Begin with dumbbell in each hand and feet hip width
-Hand towards top of DB
- Lower dumbbells to the ground, press hips back and then bend knees slightly
*elevate something on each side or don’t touch the ground if your tailbone tucks like mine or uncomfortable*
- Stand straight back up pressing hips forward

Dumbbell deadlifts

Home Modifications

Day 2/21

Modified for at home and followed along with the guide! 👏

Shauna

Ariel

I love the new app!! It is so easy to use and all my workouts are in the same place and can be done at my pace when and wherever I want!! Thanks Hailey

Bridget Bartlett

Day 1/21

Ruth Firl

Love that the workouts make me sweat and get my heart rate up but also feel like I can accomplish them well and it’s not un achievable

Day 2/21

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