Name: Playbook - Her Collective - W1 - D3
Uploaded: 2023-09-06T16:00:09.756Z
Duration: 50 min
Description: W1 - D3

Focusing on staying controlled and mastering the movement, keep your hips tucked!

Body weight squats

- Step one leg back behind the other leg and slightly lean forward
- 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

Curtsy lunge

- keep your chin down
- keep hips tucked and abs tight
- 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

- notice how I set myself up in the beginning (you can also stand on a plate for more range of motion)
- Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

Placing band above knees
Keeping abs engaged
Bring one leg out the side while staying controlled - repeat on other side

Banded fire hydrants

I’m using ankle straps but if you don’t have them, you can place your foot in the handle and do the same movement.

- notice how I’m standing on a plate so I can use the swinging motion (still controlled) for me, this set up works so well

- keep your hips forward and slightly bend your non working leg

W1 - D3

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