Name: Playbook - Heather Graves - BBB Phase 2 Day 3/ Wk 1
Uploaded: 2023-04-29T19:21:06.132Z
Duration: 60 min
Description: BBB Phase 2 Day 3/ Wk 1

Stair master

Hands directly under shoulders, knees under hips. Spine stays neutral. Knees should only hover about 2 inches above the ground

Crawl hold

Glute Bridge with Circle band

Keep knees bent and aligned with toes throughout the movement

Monster Walks

Reverse Plank March

- 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 starting

Barbell hip thrusts

Start with a scap pull to depress shoulder blades
Pull your body up so that your chin is above the bar 

Slowly lower yourself back down

Pull-Up

Sit upright with a neutral spine, retract shoulder blades and pull cable attachment toward your bra-line

Horizontal Cable Row

Maintain neutral spine, push body away from the ground

Full Plank

Feet shoulder width apart
Begin with KB about a foot in front of you 
Tilt KB so it aligns with your arms and shoulders

Pack shoulders into back and create tension throughout your body 

Hike KB between your thighs so that your arms come all the way to your torso 

Quickly and powerfully extend at the hips and allow KB to float out in front of you 

Body should be a standing plank position at the top of the swing, arms straight out in front of you 

Patiently wait for KB to drop back down to your hips before sending them backward into a hinge position 

Inhale at the bottom of the swing 

Exhale sharply, making a “tss” sound at the top of the swing

BBB Phase 2 Day 3/ Wk 1

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