Name: Playbook - Kristi O'Connell - Week 1 - Day 1
Uploaded: 2022-10-27T16:20:14.479Z
Duration: 45 min
Description: Week 1 - Day 1

A) 4 sets of 10:  Tempo Bulgarian Split Squat with KBs or DB In a Farmer Hold 
*Tempo should be 3.1.1.1 (3 sec descent. 1 sec pause at bottom. 1 sec up, 1 sec at top between reps) 

B) 4 Sets of: 
8 Donkey Kicks per leg with 1 sec pause at top, Focus on leading with the heel. 
*rest as needed between sets 

C) 3 Sets of: 
15 Banded Pull thrus with a green or black band 
*Attach band 12 about 12 in off floor to a post or weight behind you. Hinge over letting your hands go back between your legs and then squeeze your butt and stand tall

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Push through foot on floor and squeeze butt to return to starting
- slow controlled 3 sec descent with a 1 sec ascent

Dumbbell bulgarian split squat with tempo

- Raise your leg engaging your glute
- Keep your hips squared

Weighted donkey kicks

- Begin the movement by stepping out to tension the band
- Start by bending at the waist and pushing your hips back towards the anchored band
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Week 1 - Day 1

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