Name: Playbook - McKenzie Flinchum - Workout 4
Uploaded: 2021-09-10T14:31:21.471Z
Duration: 25 min
Description: Workout 4

Choose a challenging weight for the glute bridges that you can get 20 unbroken reps each set. 

The Bulgarian split squats are 8 per leg, and 16 total alternating walking lunges each set. Choose a challenging weight that you can maintain good quality and unbroken reps.

-tabletop position 
-extend one leg straight to back, and opposition arm straight out in front in controlled manner
-alternate sides

Bird dogs

-tabletop position
-lift knee to side in 90° bend 
-extend leg out to side, hip height 
-bring back to 90° bend, and down 
-alternate legs
-keep even weight on both hands

Fire hydrants

-barbell in back rack position
-feet shoulder width
-toes pointed forward
-hinge over with flat back and slight bend in the knees

Empty barbell good mornings

-hold kettlebell upside down by the handle
-feet just wider than shoulder width
-toes pointed slightly out
-slow, tempo squat down
-pause at bottom
-slow on way back up

Tempo goblet squats

For quality

-place dumbbell on top of thighs
-feet shoulder width, knees bent 90 degrees
-hold dumbbell in place with hands
-raise hips off floor, squeezing glutes at top of rep

Weighted glute bridges

-back foot elevated on small box, bench or stable alternative
-front knee can go over toes, but foot should remain flat 
-back knee drops to floor, and extend front knee at top of rep
-optional to hold weights or do with body weight

Bulgarian split squats

-alternate legs
-hold one dumbbell in each hand 
-back knee gently touches floor

Workout 4

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