Name: Playbook - Kristi O'Connell - Week 1 - Day 2
Uploaded: 2022-10-27T16:20:14.489Z
Duration: 45 min
Description: Week 1 - Day 2

A) 4 sets of 12:  Tempo Stiff Legged Deadlift
 *Tempo should be 2.1.1.1 (2 sec descent. 1 sec pause at bottom. 1 sec up, 1 sec at top between reps) 
*work to a moderate/heavy 12 over the 4 sets today

B) 3 Sets of: 
12 Clam Shells per side with a monster band right above knee
*rest as needed between sets 

C) 3 Sets of: 
20 Glute Bridges with 1 sec pause at top
superset with: 
:20 sec Single Leg Glute Bridge Hold per leg

- 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 stiff leg deadlift

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Banded clamshells

3 Sets of: 
20 Glute Bridges with 1 sec pause at top
superset with: 
:20 sec Single Leg Glute Bridge Hold per leg

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes and pausing 1 second at the top
- Lower back to starting position

Glute bridge

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Hold
- lower hips back to starting position after designated time

Week 1 - Day 2

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