Name: Playbook - Kristi O'Connell - Week 3 - Day 2
Uploaded: 2022-10-27T16:20:14.531Z
Duration: 45 min
Description: Week 3 - Day 2

A) 3 sets of 20:  Tempo Stiff Legged Deadlift 
*all 3 sets at one moderate weight today
 *Tempo should be 2.1.1.1 (2 sec descent. 1 sec pause at bottom. 1 sec up, 1 sec at top between reps) 


B) 5 Sets of: 
8 Clam Shells per side with a monster band right above knee
*rest as needed between sets 

C) 3 Sets of: 
20 Banded Glute Bridges with monster band around knees and 1 sec pause at top
superset with: 
12/12 SIngle Leg Hamstring Curl 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 Banded Glute Bridges with monster band around knees and 1 sec pause at top
superset with: 
12/12 SIngle Leg Hamstring Curl Per Leg

- Lay on the floor with your legs bent, add monster band just above knees
- 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 w Monster Band

- Using only one leg, hook band around heel
- Bring your heel towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstring
- Complete desired reps then repeat on the opposite side

Week 3 - Day 2

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