Name: Playbook - Stephanie Ozinga - Week 1 Day 1
Uploaded: 2024-02-19T17:06:29.777Z
Duration: 45 min
Description: Week 1 Day 1

I like it when you can substitute lifts and it keeps track of sets, reps and weight.

Jill

Barbell Back Squat

Dumbbell Walking Lunge

Dumbbell Box Step Up

- 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

Add a pause 3-5 seconds in the lifted position

Barbell hip thrusts

Leg Extension

Hold the dumbbell at the chest. 
Keep chest and shoulders lifted.

Feet should be slightly wider than shoulder width with toes angled out.

Take 3 seconds to lower, pause 5 seconds in the squat, then return to starting position

Goblet Squat

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Week 1 Day 1

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