Name: Playbook - Jodie Hirschy - W1/D1 - Foundational Glutes
Uploaded: 2023-03-21T12:58:21.189Z
Duration: 45 min
Description: W1/D1 - Foundational Glutes

We will be working on progressively overloading and improving on the hip thrust over the next 4 weeks.

For this week - choose a weight that is challenging but you are still able to maintain good form.

Hip Thrust

Progressive Overload Single-Exercise

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

Sumo Squat

- work both sides
- if you do not have access to an ankle weight you can use a dumbbell or use bodyweight only

Ankle weight side-lying hip abduction

Circuit 1

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides