Name: Playbook - Kiana Wood - back + glutes
Uploaded: 2023-03-01T23:40:09.680Z
Duration: 40 min
Description: back + glutes

- From a kneeling position pull the cable towards your face with elbows flared outward engaging your rear delts and upper back 
- Hold for 2 seconds
- Slowly return back to starting position

Kneeling rope cable face pull

- Chin and chest up 
- Palms facing outward 
- Focus on pulling through your elbows and squeezing your lats
- Slowly descend to starting position

Assisted pull-ups

- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Cable rope straight arm pulldown

1st set

- 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
- Keep chin tucked (look at your belly button)

Hip thrusts

- Keeping your feet aligned with your knees 
- Sit upright and lean forward
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

- Stand 2-3 in front of the bench
- Carefully place back toes on the bench (tucked or flat, it’s up to you!)
- Keep a slight bend at the front knee, hips and shoulders square
- Lean forward 45 degrees 
- Bend front knee, aiming back knee into the ground, stand 
- 10 reps each side

Dumbbell bulgarian split squat

2nd set

- Stand with wide stance and your hands on kettlebells
- One arm at a time pull the ketllebell off the ground
- Engage your lat as you pull up 
- Keep core activated

KB gorilla row

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- Begin with bar on the meaty top of your traps
- Brace your core and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

back + glutes

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