Name: Playbook - Her Collective - W1 - D4
Uploaded: 2023-09-06T16:00:09.762Z
Duration: 55 min
Description: W1 - D4

Just like regular hip thrusts, just focusing on pressing the band outward

Banded hip thrusts

- notice how my non working foot is more forward than the other
- I place my heel of my non working leg at the tip of my working foot 
- sort of like a kick stand
- repeat other side

- instead of just using one leg, the B-stance allows you to support yourself

B-stance barbell hip thrusts

- Notice how I’m using the bar for support, this allows me to get full range and not have to focus on my balance too much
- I’m leaving forward a bit for more glute activation
- Stand in front of a box
- Step up to full extension
- Lower to ground and repeat with other leg

Box step up

- keep your lower back on the floor when coming back down
- 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

- Lean forward to activate glutes more  
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

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

W1 - D4

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