Name: Playbook - Hannah Stebnicki - Week 1 - Day 4: Glutes & Hips
Uploaded: 2024-02-03T02:47:36.843Z
Duration: 45 min
Description: Week 1 - Day 4: Glutes & Hips

- 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
- use the first set a as a warmup set ( meaning lighter weight and just focused on good form )

Deadlift

- Support upper back on the bench and place the buckle across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting
- Add mini band above knees for more glute engagement

Machine Hip Thrusts

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete reps then repeat on the opposite side

Banded clamshells

- Place your feet together 
- Sit down against a wall or back support 
- place weight on inside of your legs 
- Lower with a slow controlled movement while holding on to the weight 
- push up by squeezing knees up together 
- repeat until preformed all the reps

Week 1 - Day 4: Glutes & Hips

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