Name: Playbook - Kaysi Marshall - Backside Burner
Uploaded: 2024-01-07T19:56:03.397Z
Duration: 30 min
Description: Backside Burner

Lisa

5 Rounds
⚡️40x Back Elevated Barbell Glute Bridge
⚡️30x Banded Donkey Kick
⚡️20x Staggered Stance DB RDL Alternating
⚡️10x DB Deficit Lunge (Straight Leg)
(hinge slightly forward to target glutes)

Gonna feel this one tomorrow 🔥
Leave me a comment and let me know how it goes!

5 Rounds
⚡️40x Back Elevated Barbell Glute Bridge
⚡️30x Banded Donkey Kick
⚡️20x DB Single Leg RDL Alternating 
⚡️10x DB Deficit Lunge (Straight Leg)

- Support upper back on a bench and the barbell across your hips
- Keep your chin tucked
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting
- Sub in dumbbells if you don’t have a barbell

Barbell Hip Thrust

- Position yourself standing behind a bench and lean forward to support yourself, band just above your knees
- Lift one foot, keep your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position
- Complete 15 reps then repeat on the opposite side

Banded Donkey Kick

- Stand with your feet shoulder width apart and knees slightly bent and kickstand one leg behind you
- Hinge at your hips, and lower the dumbbells toward the floor
- Keep your back long and straight, do not round your shoulders or spine 
- Lift back up engaging your glutes
- Switch your kickstand leg each rep

DB Single Leg RDL Alternating

- Begin standing on a low box with dumbbells in hands
- Take a long step back with one leg, keeping your back leg straight and bending the front leg
- Hinge slightly forward to load the foot on the box and pull through your heel to step your feet back together
- Alternate legs each rep

DB Deficit Lunge (Straight Leg)

Giant Set

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DB Only Triple Sets (+ Core)

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Molly

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Perfect way to start the weekend ☀️🔥

Aimee

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Oh man. Feeling this workout the next day.

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