Name: Playbook - Kristi O'Connell - Week 2 - Day 1
Uploaded: 2022-10-27T16:20:14.513Z
Duration: 45 min
Description: Week 2 - Day 1

A) 3 sets of 12:  Bulgarian Split Squat with KBs or DB In a Farmer Hold @ your side. After your 12th rep drop your DBs/KBs and complete 8 Jumping Bulgarian Split Squats on that leg. Repeat this sequence on the other side. 
*Rest 90 seconds between sets. Weight should be moderate

B) 4 Sets of: 
10 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: 
20 Banded Pull thrus with a green or black band 
*Pause 1 second at the standing tall position, focusing on squeezing your butt and driving your heels through the floor

A) 3 sets of 12:  Bulgarian Split Squat with KBs or DB In a Farmer Hold @ your side. After your 12th rep drop your DBs/KBs and complete 8 Jumping Bulgarian Split Squats on that leg. 

Repeat this sequence on the other side. 
*Rest 90 seconds between sets. Weight should be moderate

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

Dumbbell bulgarian split squat

- Keep your knee in line with your foot
- Come down with a slow controlled movement 
- Explode up bringing your front foot of the ground
- Land softly
- Complete desired reps then repeat on the opposite side

Jumping bulgarian split squat

Bulgarian Split Squat

- 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 2 - Day 1

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