Name: Playbook - Tahlia Hall - Lower Body 🍑
Uploaded: 2022-02-02T16:59:26.049Z
Duration: 45 min
Description: Lower Body 🍑

Glute Activation:
- Banded Clamshells 3 x 10 (each side)
- Lateral Band Walk 3 x 10 steps (each direction)
- DB Glute Bridges 3 x 10

Workout:
- Kneeling Squats 3 x 15
- Barbell Hip Thrusts 3 x 15
- DB Bulgarian Split Squats 3 x 15 (each leg)
- Cable Pull Troughs 3 x 15
- Cable Glute Kickback 3 x 15 (each leg)

Finisher:
- Bodyweight Walking Lunges 100 steps 🔥

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

- 10 each side

Banded clamshells

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow forward and backward lateral steps
- Keep your hips down and toes pointed forward

- 10 steps each direction

Lateral band walk

- 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

DB glute bridge

Glute Activation

- Start in the kneeling position, knees just outside shoulders
- Keeping your back straight and core engaged
- Lower down until your glutes touch your heels
- Come back up extending hips forward

Kneeling squats - smith machine

- Support your upper back on a bench and place the barbell across your hips
- With both knees bent to 90 degrees 
- Drive through your heels, pressing your hips up
- Pause and engage your glutes
- Lower back down toward the floor
- Repeat

Barbell hip thrusts

- Begin with a dumbbell in hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

- 15 reps each leg

DB Bulgarian split squats

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through

- Lean forward with cable attached to ankle
- Kick back, hold and release

- 15 reps each leg

Lower Body 🍑

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