Name: Playbook - Morgan Olson - W1/D2 Posterior Chain Gains 🦵🏼
Uploaded: 2021-08-07T16:03:40.507Z
Duration: 70 min
Description: W1/D2 Posterior Chain Gains 🦵🏼

Roby

The most exhausting leg day I've had in years! Glad I decided to switch it up

Alyssa

F*** I’m beat🥵 back for more tomorrow

Skylar

Mandy

Rebekah

Rachel

Muge

It’s like I can’t feel my lower limbs!! 😂😭🔥

Louis

Dustie

Dani

Brittany

Monika

This one killed me unexpectedly. Making me wonder if I need to go back and repeat Vol 2 again before continuing with Vol 3. 🤔

My butt muscles have left the gym…..hahaha

Kendra

This was a killer workout, especially after a 2 week break🥵

Ayushi

gillian

I literally cant fucking move 😂😂😂

Ok MoMo I see you. You’re not fucking around with vol 3. 
WRECKED!
🔥👊🏻🔥

Kylie

Warm Up 
Booty Blast Warm Up    3 x 10 
1) Banded Air Squat 
2) Lat Banded walk 
3) Donkey Kick - 30 sec rest

Workout 

A1) Banded Goblet Squat   4 x 12 (slow tempo) 1 min rest

B1) Heel Elevated DB Stiff Leg Deadlift   15, 12, 10 
B2) DB Split Lunge   3 x 10 75 sec rest

C1) DB Curtsy Lunge  3 x 10 
C2) DB sumo Glute Bridge   15, 12, 10 , F - 1 min rest

Mini band booty Builder 
1) banded fire hydrant 3x15 each side 
2) donkey kick 3x15 each side 
3) banded clam shell  - 45 sec rest

E1) Sprints 30s on, 30 s rest. repeat 5xs

GOAL
A good squat comes from flexible ankles/hips, a strong ass, and a developed core #FoundationalShit

DETAILS

1. Feet under your hips, toes slightly turned out according to your ankle flexibility, and reach your hands forward for balance. 
2. Begin by simultaneously reaching your hips back and bending the knees.
3. As you descend, spread the Earth with your feet aka push those knees out. 
4. When the hips go just below the knees, you can stand up. If you look like a rounded goblin, you gotta stretch mo.
5. Ascend and squeeze that ass at the top of a rep for ultimate booty building.
6. Exhale on the way up

CUES

-Chest up
- Shoulder Blades Pinned
-Knees Push Out
-Weight in Heels

Banded Air Squat

GOAL
Pre-pump your external rotators to strengthen your hips and knees 

DETAILS
1. Place a band slightly above your knees, standing tall and starting with your feet about hip width.
2. On your toes, push your knees out and lower down about 2 inches.
3. Chest is up and step to the side. 
4. Do about 20 steps one direction, then 20 the other. 
5. Do not lean, or step so far that your knee falls inward and maintain tension through the band the entire time.

CUES
- Squeeze from Glutes
- Knees Out
- Stay 2 Inches Bent

Lateral Band Walk

GOAL
Booty while stabilizing the spine with that core strength 

DETAILS
1. Hands and knees. 
2. Keep spine neutral and lift one leg. 
3. Begin by pressing the heel up towards the ceiling by squeezing your glute.
4. Go to full contraction and lower slow. 
5. Repeat for reps and then switch legs. 

CUES
- Squeeze Hard
- Stable Spine
- Keep Knee Bent at 90

Donkey Kick

Booty blast warm up

GOAL
Leg and ab killer 
 1. Hold a kettlebell or dumbbell at chest height, 1-2' away from your body.
1. Stand tall, shoulders back and contract your abdominals.
2. To down, push your knees out and send the hips back.
3. Maintain a tall posture the entire time.
4. To stand, think about pressing the floor away.
5. Squeeze glutes at the top of the movement. 

CUES
- Flat Back 
- Reach Hips Back
- Brace Abs 
- Proud Chest

Banded Goblet Squat

GOAL
Switch the angle at which you stress your hammies

DETAILS
1. Stand with your feet shoulder width apart and stand on top of a plate with the heels on the plate and the toes on the ground.
2. Holding two dumbbells by your sides, bend at the hips, keeping your knees soft and feet planted on the floor.
3. With arms straight, reach toward the space between your feet as far as you feel comfortable without rounding through your lower back or losing the feeling of having your feet planted into the floor.
4. To stand, press the floor away.

Note: elevation should be about 2 inches 

CUES
- Flat Back 
- Reach Hips Back
- Brace Abs

Heel Elevated Dumbbell Stiff Leg Deadlift

GOAL
V important: release the tension at the bottom by resting on your back knee for 1 full second and keeping your chest over your knee. 

DETAILS
1. Start with one knee on the floor and lean your chest over your knee.
2. Starting with your hips and knees bent at 90 degrees and feet shoulder width apart. 
3. Press the floor away and stand straight up, keeping your feet in place.
4. Hold a dumbbell at your sides, keeping your arms straight the entire time.
5. Complete reps on one side. Then repeat on the other. 

CUES
- Chest Over Knee
- Brace Abs
- Mind-Muscle Connect

Dumbbell Split Lunge

Superset 1

GOAL
Get an apple ass, lunge correctly, strengthen the hips, & correct imbalances #HighKeyBenefits

DETAILS
1. Stand with feet shoulder width apart. Chest up, shoulders back. 
2. Shift your weight to your stationary leg and reach behind with the other leg to take a wide, lateral step.
3. Look like the cute cowgirl you are and keep those hips straight forward as you descend into your lunge. 
3. Front knee pushes out like the squat, pressure is in the heels, stretch is in glute medius, aka side butt.
4. Drive out of the position through your heels. 
5. Repeat until desired reps. Then switch legs.

CUES
- Don't Look Like a Drunk Cowgirl
- Slow and Controlled 
- Drive from Heels
- Knee Pushes Out

Dumbbell Curtsy Lunge

GOAL
The benefits remain endless. Lockout strength, mass on booty, dimple reducer, and awkward eye contact opportunities

DETAILS
1. Lying on your back, put a dumbbell on your hips, and place your hands evenly on either side of the DB.
2. Walk the feet out to a wide sumo stance with toes pointing out at 45 degrees.
3. Bend at the knees, and plant your feet into the floor.
4. Press into the floor with your feet to raise your hips, and squeeze your glutes at the to initiate the movement.
5. Exhale gently to engage your abs, putting less pressure on your lower back.

CUES
- Initiate with Squeeze of Booty
- Drive from Heels
- Knees Over Ankles

Sumo Dumbbell Glute Bridge

Superset 2

GOAL
Side booty means a healthy lower back, knees and well a bigger side booty 

DETAILS
1. Start on all fours - knees and hands on the floor - with your core engaged and back flat.
2. Raise one knee out to the side (like a dog peeing on a fire hydrant).
3. Only go as far as you can without rotating at the hips or spine.

Reps are per leg. 

CUES
- Squeeze from Hip
- Don’t Hike the Hip 
- Control & Slow

Banded Fire Hydrant

GOAL
No this isn’t a Bubba Gump entree, rather a great exercise to rehab and prehab your glutes & knees

DETAILS
1. Lay on your side with your knees bent. 
2. Push knees in front of you.
3. Place a band above your knees. 
4. Stack your top hip over the bottom hip. 
5. Keep that position and squeeze from your Glute to open up the knee. 
6. Keep the hip stack and in line the whole time. 

Reps are per side.

CUES 
- Hips Stacked 
- Squeeze from Butt
- Feet Can Stay Together

Banded Clam Shell

Mini band booty builder

GOAL
Calorie burner 

DETAILS
1. Either run on a hill, outside or on the treadmill.
2. Work on figure 4 form.
3. 90-degree bend in elbows.
4. Land on the balls of your feet. 
5. Avoid heel striking.

CUES
- Hand Goes from Face Cheek to Butt Cheek
- Pull the Heel to Butt
- Hamstring Curl Not Quad Extension

W1/D2 Posterior Chain Gains 🦵🏼

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W1/D2 Posterior Chain Gains 🦵🏼

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