Name: Playbook - Olivia Mogan - W2/D2
Uploaded: 2023-05-19T16:21:08.038Z
Duration: 45 min
Description: W2/D2

Day 2:

1. Box squat 5x8 *HEAVY

2a. Dumbbell b-stance RDL 4x10 (each side)
2b. 45° glute focus hypers 4x15

3. Curtsy lunge 3x20

4. Cable kickback 3x8 (each side)

5. Cable pull through 3x10

- Start with a barbell on your upper back
- Press hips back and lower down until your glutes touch the box
- Press through your heels and stand back up

Barbell box squats

- Position yourself into a B-stance
- Keep a slight bend at both knees and a neutral spine
- Hinge forward, lowering the dumbbells straight down 
- Drive your hips forward and use your glutes and hamstrings to power back to standing
- Complete desired reps then repeat on the opposite side

Dumbbell B-stance RDL

- Start in the prone position, holding a weight for added resistance
- You want to internally rotate your shoulders and deliberately round your upper back, to make sure the majority of the tension is in your glutes on the contraction
- As you descend, you’ll feel most of the tension in your hamstrings, but some will be in your glutes
- Go to a range of motion that gives you a good stretch in your hamstrings but if you don’t feel a massive stretch here, that’s okay because this range of motion will vary depending on your individual mobility and flexibility
- Pause for a second at the top and bottom, and initiate the movement by contracting your glutes as hard as possible, back to the starting position
- Try to imagine initiating the movement by squeezing your butt cheeks together
- Remember to keep your upper back rounded so you don’t begin to rely solely on your lower back for the movement

45° glute focus hypers

Superset

- Holding the dumbbells at your sides
- 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

Dumbbell curtsy lunge

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

W2/D2

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