Name: Playbook - Libby Petrucci - BW 5
Uploaded: 2024-01-20T14:31:34.856Z
Duration: 25 min
Description: BW 5

All you need is an elevated surface like a bench, chair, or even your stairs! This is really honing in on the glutes 👏 check out BW 6 for more quads and upper body!

All you need is a bench. This is not timed because I do not want you to feel rushed going through this circuit. Take each movement with intention and correct form.

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

Bulgarian split squat - Glow

- Place your upper back on the bench
- Push through your heel raising your hips 
- remember to keep your core engaged during each rep, 
- protect your lower back by stepping further away from the bench incase of any slight uncomfortable feelings
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position
- drive each knee up at end for extra pelvic floor and deep core work

Bench dips + Knee raise

- starting in bear crawl position on bench,
- Flex one arm out into a T with a slight bend in elbows 
- Pause at the top of the motion engaging your rear delts
- Lower with a slow controlled motion
- keep shoulders online with hips and knees under hips

Incline rear delt fly - BC GLOW

- Begin in a supine position with your legs off the bench and arms on bench
- press your hips up working your lower back, glutes and shoulder mobility 
- lower back down to starting position. 
- Keeping your back in a neutral position

BW 5

More workouts from Libby Petrucci