Name: Playbook - ROSIE ELIASON WELLNESS - W4/D4 LOWER BODY - Hip Thrust Focus + Conditioning
Uploaded: 2022-10-27T18:27:17.425Z
Duration: 60 min
Description: W4/D4 LOWER BODY - Hip Thrust Focus + Conditioning

This workout is hip thrust focused and will have your glutes working hard! Finish it off with a skipping and thruster pyramid!

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

- Support upper back on a bench 
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Hip Thrusts

Glutes on FIRE

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

Dumbbell walking lunges

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

Lunges + Goblets

- With a kettlebell in both hands inside your legs 
- Perform a deadlift with the kettlebell
- Repeat for desired reps

KB deadlifts

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top

Dumbbell glute bridge

Band standing kickbacks

Glutes still on FIRE

- Jump rope with the rope passing under your feet once each jump

Jump rope

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

Skipping and Thrusters

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