Name: Playbook - Kristi O'Connell - Week 3 - Day 3
Uploaded: 2022-10-27T16:20:14.545Z
Duration: 45 min
Description: Week 3 - Day 3

A) 3 sets of 10:  Wide Stance (Sumo) Goblet Squat @ today’s moderate weight
 *Weight should be around the same or 5lbs heavier than last week if able 

4) 3 Sets of: 
12-15 Weighted Hip Thrusts (elevate back on a bench, and hold a DB or KB at your hips or barbell across your hips)
superset with: 
15 Side Lying Leg Raise Per Side (toe must stay pointed forward and do these slow and controlled)
*Try to use same weight as last week on hip thrusts 

C) 1 Set of: 
50  Banded  Hamstring Curls with a 1 sec Pause each rep when heels are close to your butt

- Start with a wide stance and your toes pointed out 
- Hold the kettlebell in goblet position
- Push your hips back and down as you lower to parallel 
- Drive through your heels to stand back up

Kettlebell goblet sumo squat

3 Sets of: 
12-15 Weighted Hip Thrusts (elevate back on a bench, and hold a DB or KB at your hips or barbell across your hips)
superset with: 
15 Side Lying Leg Raise Per Side (toe must stay pointed forward and do these slow and controlled)
*Try to use same weight as last week on hip thrusts

- 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

Barbell hip thrusts

- Lay on your side with a band around ankles 
- Raise your top leg until tension in band 
- Lower back down, stopping just short of the resting leg

Lateral banded leg raises

Accessory

- Anchor band to surface
- Lie down the floor face down and place band around your heels, ankles flexed
- Bring your heels towards your glutes engaging your hamstrings
- Come back in a controlled motion
- Make sure your hips stay on the ground

Week 3 - Day 3

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