Name: Playbook - ROSIE ELIASON WELLNESS - W6/D1 LOWER BODY - Hip Thrust Focus + Conditioning
Uploaded: 2022-10-27T18:27:17.460Z
Duration: 60 min
Description: W6/D1 LOWER BODY - Hip Thrust Focus + Conditioning

We're doing KAS Hip Thrusts today, accessory lower work and a fun conditioning circuits to cap! ENJOY

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

Barbell KAS hip thrusts

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell reverse lunges

Band squat shuffles

Barbell Lunges + Squat Shuffles

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Lying on your back with legs straight and heels on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees, engaging your hamstrings and glutes
- Roll the ball back out by straightening your legs

Stability Ball Hamstring Curls

Bulgarian Split Squats + Ham Curls

Complete this 4 rounds as quick as possible.
Your row drops by 100m each round. GRAB A BUDDY AND HAVE FUN!

-Get into rower and adjust foot straps and damper to your liking 
-Grasp the handle and row
-Legs first
-Lean slightly back at the end 
-Finish with the arms 
-Reverse order to starting position 
-Repeat for time, distance, or calories

Rowing Erg

- 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

Plank Rotations

Conditioning Circuit

W6/D1 LOWER BODY - Hip Thrust Focus + Conditioning

W1/D1 LOWER BODY Squat Focus + Core

W1/D2 UPPER BODY - Push + Conditioning

W1/D3 LOW INTENSITY/ ACTIVE RECOVERY DAY

W1/D4 LOWER BODY - Hip Thrust Focus + Core

W1/D5 UPPER BODY - Pull Focus + Conditioning

W2/D1 LOWER BODY - Deadlift Focus + Conditioning

W2/D2 UPPER BODY - Push Focus + Core

W2/D3 LOW INTENSTITY / ACTIVE RECOVERY DAY

W2/D4 LOWER BODY - Squat Focus + Conditioning

W2/D5 UPPER BODY - Pull Focus + Core

W3/D1 LOWER BODY - Hip Thrust Focus + Core

W3/D2 UPPER BODY - Push + Conditioning

W3/D3 LOW INTENSITY/ACTIVE RECOVERY DAY

W3/D4 LOWER BODY - Deadlift Focus + Core

W3/D5 UPPER BODY Pull + Conditioning

W4/D1 LOWER BODY - Squat Focus + Conditioning

W4/D2 UPPER BODY - Push Focus + Core

W4/D3 LOW INTENSITY/ACTIVE RECOVERY DAY

W4/D4 LOWER BODY - Hip Thrust Focus + Conditioning

W4/D5 UPPER BODY - PULL Focus + Core

W5/D1 LOWER BODY - Deadlift Focus + Core

W5/D2 UPPER BODY - Push + Conditioning

W5/D3 LOW INTENSITY/ACTIVE RECOVERY

W5/D4 LOWER BODY - Squat Focus + Core

W5/D5 UPPER BODY - Pull Focus + Conditioning

W6/D2 UPPER BODY - Push Focus + Core

W6/D3 LOW INTENSITY/ACTIVE RECOVERY DAY

W6/D4 LOWER BODY - Deadlift Focus + Conditioning

W6/D5 UPPER BODY - Pull Focus + Core

W6/D1 LOWER BODY - Hip Thrust Focus + Conditioning

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