Name: Playbook - Jessica Giselle - W2D6
Uploaded: 2022-08-17T06:38:10.397Z
Duration: 45 min
Description: W2D6

- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbells to about shoulder height

Dumbbell swings (double)

This exercise strengthens the glutes and quads. 

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

Banded Abductors are for rounding the booty. They work out the muscle on the side of the butt.

-Keep your leg straight the entire you go out with it. 
-Push out your legs against the band
- Ensure your movement against the resistance is smooth and controlled
-You can start with no weight and if it gets too easy add a 10 lb weighted plate. 

Complete all reps on one leg before switching sides.

Banded Abductors standing

Fwd/Bck weighted squats w/ deadlift

- Position yourself on your hands and knees 
- Keeping your knee in a bent position, hips squared
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

Donkey kick (bent)

Core Ab combo

W2D6

Good start! Would be good to have some guidance on weights (also spell check instructions)

W2D6

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