Name: Playbook - Emily Samuel - W1 / D2
Uploaded: 2023-10-08T00:13:31.758Z
Duration: 40 min
Description: W1 / D2

Antonia

Lindsay

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Return them to the starting position 
- Repeating on opposite side

Kneeling superman (bird dog)

Keeping your hips nice and still- step out to the side, then on a diagonal behind you, then directly back. Complete 15 reps per side

3 direction steps (banded)

In a glute bridge position, softly push knees out slightly wider than shoulder width, then return to shoulder with before lowering Glutes to almost touching the floor

Banded glute bridges

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

LOWER BODY PULL ACTIVATION

DB sumo DL

- Keep a slight bend at both knees
- Hinge coming straight down 
- Keep a neutral spine as you come down
- Pull up keeping your lats engaging

Staggered-stance RDL

Lie on your right side with your feet and hips stacked, your knees bent 90 degrees, and your head resting on your right arm.
Draw your knees in toward your body until your feet are in line with your butt. Place your left hand on your left hip to ensure it doesn’t tilt backward. This is your starting position.
Keeping your abs engaged and your feet together, raise your left knee as far as you can without rotating your hip or lifting your right knee off the floor.
Hold for 1 second, squeezing your glutes at the top of the move, before slowly lowering your left knee to the starting position.

Clam shells (banded)

Complete a side plank with your top leg on top of the bench. Hold position for 30 seconds

Adductor side plank hold

Circuit A

- start with your Glutes on the ground and your T-spine (bra strap line) is against the bench
- with the DB’s on your hips, drive through the heels of your feet to bring your hips to the sky 
- focus on keeping pelvis and chin tucked

Dumbbell glute thrusters (bench)

Hold position at the top and squeeze your Glutes as you pulse knees in and out

Banded abducting pulse off bench

Single leg glute bridge with your back against the bench

Single leg glute thruster (off bench)

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position
- kick leg on a diagonal away from the body and return to starting position

Fire hydrant + kickback (banded)

Circuit B

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

DB deadlifts

- Place the dumbbell on your hips
- Raise one leg off the ground
- Push through your heel raise your hips
- Engage your glutes as you lift

DB single leg glute bridge

- Lay on your back 
- Drive your elbows into the ground
- Drive your hips up into a glute bridge position
- slide your heels away from your body
- Bring them back toward your Glutes
- Repeat motion for desired reps

Hamstring curls (gliders)

Take 5-10 steps (feet never less than shoulder width apart) down one way before returning to the starting point

Banded lateral steps

Circuit C

W1 / D2

🔥🔥🔥 excited to see results at end of this program

W1 / D1

W1 / D3

W1 / D4

W2 / D1

W2 / D2

W2 / D3

W2 / D4

W3 / D1

W3 / D2

W3 / D3

W3 / D4

Great upper body gonna keep this after the program ends

W4 / D1

W4 / D2

W4 / D3

I’m so proud of myself for finishing this work out and finishing this program!!!! I love how much stronger I have become! Pics to come. Thanks Emily!!!❤️🔥🔥🔥

W1 / D2

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