Name: Playbook - Kristi O'Connell - Week 4 - Day 3
Uploaded: 2022-10-27T16:20:14.563Z
Duration: 45 min
Description: Week 4 - Day 3

A) 4 sets of 10:  Barbell Hip Thrust  *Work to a heavy set of 10

B) 4 Sets of: 
12 Alternating Curtsey Lunges 
superset with: 
15 Frog Pump Glute Bridges
*Place soles of your feet together. Keep Knees pointed out as you lift your hips off the floor towards the ceiling. Goal is a straight line from knee to hip!

C) Accumulate 40 Goblet Squats in as few of sets as possible

- 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

4 Sets of: 
12 Alternating Curtsey Lunges 
superset with: 
15 Frog Pump Glute Bridges
*Place soles of your feet together. Keep Knees pointed out as you lift your hips off the floor towards the ceiling. Goal is a straight line from knee to hip!

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Curtsy lunge

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Frog pumps

Accessory

- Stand with your heels elevated
- Perform a goblet squat using a kettlebell
- Repeat for desired reps

Week 4 - Day 3

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