Name: Playbook - REVIVALL | MCKENNA ASHCROFT - THURSDAY - Ass & abs
Uploaded: 2024-03-07T05:07:38.859Z
Duration: 30 min
Description: THURSDAY - Ass & abs

77Chan!77

- With plates under your feet
- Push through your heels to come up 
- Pause at the top and engage your glutes 
- Hold the weight with both hands

Elevated dumbbell glute bridge

- With plates under your feet
- Push through your heels to lift all the way up
- Pause at the top and engage your glutes 
- Pulse at the top 
- Hold the weight with both hands

Elevated dumbbell glute bridge Pulses

- With plates under your feet
- Push through your heels to lift all the way up
- Pause at the top and engage your glutes 
- Hold at the top 
- Hold the weight with both hands

Elevated dumbbell glute bridge hold *until failure*

Glute Bride Burn Out

- Hinge forward holding the dumbbell with two hands
- Bend at the knee slightly
- As you come back up you should feel it in your hamstrings

Dumbbell good morning

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Step forward and bring your knee down until both legs are at 90 degrees
- Complete desired reps then repeat on the opposite side

Dumbbell reverse to front lunge

Booty Burn

- Place your arms extended to your sides 
- Raise your legs until you reach 90 degrees
- Come back down with out touching the floor

Leg raises - arms spread

- Begin supine with knees bent 90 degrees and dumbbells overhead
- Straighten one leg at a time

Dumbbell deadbugs

- Lying on your back with your legs lifted and chin tucked 
- Gently lift your head and shoulders off the floor 
- Reach your arms between your knees
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the floor

V crunches

- Start in a low plank position
-  Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Low plank hip dips *until failure*

Quick Core Burner

THURSDAY - Ass & abs

This is killer love it easy to do at home as a mom

I love that there are videos along with a written workout. That way I know how to do it. This app with mckennas instructions makes working out easier because she tells you what to do and you just do it! Highly recommend

Alexa

Did half today, and will do the rest on my next leg day. Thank you! So fun seeing you on another fitness venture 🤍

THURSDAY - Ass & abs

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