Name: Playbook - Kololia Atoa - WEEK 1/DAY 2 (gym)
Uploaded: 2023-06-13T15:12:40.969Z
Duration: 60 min
Description: WEEK 1/DAY 2 (gym)

Leipua

Brandi

this was a good burn to my cheeks🫠🥲

Lauren Ousby

- 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

GVT - Barbell hip thrusts (10x10)

- Bend your knees bringing the feet flat on the floor hip width apart
- Lift your hips up towards the ceiling
- Lower down towards the ground and repeat

Machine hip thrust

- Start facing inward 
- With a slight bend in the knees press your hips back and lower your chest towards the ground
- Bring your chest back up by pressing your hips forward back to starting position

Hack Squat Glute Biased RDL

- Keep your feet outside hip width 
- Lower with a controlled motion
- Push through your heels to go up engaging your glutes

Smith machine glute bias squat

- Raise and lower your upper body engaging your lower back and glutes
- Keep back super rounded

Glute Biased Hyperextensions

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

Abductor machine

SUPERSET 2

-Keep a slight bend at the front knee
- Come straight back diagonally until your reach shin height 
- Pull back up

Bulgarian split squat

- Keep your hips in the same place as you come down 
- All weight should be in your heels 
- You should feel this in your glutes
- Come down with a slow controlled movement 
- Use your hands for balance

Step down

SUPERSET 3

WEEK 1/DAY 2 (gym)

Man it was tough but I got through it!! Tysm for this

Glorianna

It was the right amount of sets and exercises to get the perfect burn without feeling like I have to go in the gym for hours and suffer. I have been trying to find a new routine/workouts and I really enjoyed this one

WEEK 1/DAY 1 (gym)

Only had 20 minutes to workout, but definitely felt it!🔥

Shanice Taufa’asau

Christalen

WEEK 1/DAY 1 (@home)

WEEK 1/DAY 2 (@home)

WEEK 1/DAY 3 - REST

WEEK 1/DAY 4 (gym)

WEEK 1/DAY 4 (@home)

WEEK 1/DAY 5 - REST

Annie

Left me gassed. Ima feel this tomorrow for sure.

Maria

WEEK 1/ DAY 6 (gym)

What a burn out. Would love to see stretches and warm ups in the beginning. Overall loving it so far! #day2

Gina

Yo this workout killed me. Def surprised me at how effective it was! Thanks for the good workout to start my week Koko!

WEEK 1/DAY 2 (gym)

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