Name: Playbook - Her Collective - W2 - D1
Uploaded: 2023-09-06T16:00:09.773Z
Duration: 55 min
Description: W2 - D1

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

Body weight squats

Using a resistance band, make sure to use your hands for support and feel the resistance as your bring your legs out

Seated band abductors

Get low into squat position,
- step side to side
- using a resistance band for difficulty
- if you don’t have a resistance band, you can do this body weight or holding a dumbbell at your chest

Squat side steps

- 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

Same form as regular thrusts, just doing SMALL controlled pumps at the top instead of a full motion. This will burn.

KAS barbell 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

- 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

- Stand in a wide toed out stance with a kettlebell between your feet
- keep the kettlebell going down and up in a single line

W2 - D1

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