Name: Playbook - Josefine Holmberg - At Home Workout 1
Uploaded: 2021-01-18T11:49:00.617Z
Duration: 30 min
Description: At Home Workout 1

At home workout 

Equipment needed - Mini band for Glute exercises 
(Can be done without the band)

- Step one foot slightly behind the other one
- Aim with your knee of the back leg towards your heel of the front leg 
- Stay with all your weight in the front foot
- Use back leg as support 
- Sit into the Glute of the front leg
- Constant tension in the Glute of the front leg
- Reps prescribed - per leg

Curtsy Squat
(At Home)

- Keep tension & don’t relax when your upper body touch the floor

Chair Pull-Up

- Use a chair, box or what you have access to
- Put your hip on the edge of what you’re using
- Keep constant tension in your glutes
- Squeeze at the top

Reverse Hypers 
(At Home)

- Feet Shoulder width apart
- About 1 foot from your glutes 
- You want to have a 90 degree angel at the top of the glute bridge 
- Keep constant tension in your glutes - don’t relax when you touch the floor

Banded Glute Bridge

- Lift up into a Glute Bridge
- Keep that position and move knees in and out into the band
- You will the outside of your glutes burn!

Banded Glute Bridge Abduction

Glute Bridge XXX

- Start in a side plank position
- Dip your hip up and down
- Time is per side

At Home Workout 1

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