Name: Playbook - Tune Into Fitness - W3/D4
Uploaded: 2022-11-30T18:25:25.546Z
Duration: 60 min
Description: W3/D4

1. BB Hip Thrusts
2. Stability Ball Hamstring Curls 
3. BB RDL
4. DB SL Hip Thrust
5. Curtsy Lunges
6. Clamshells 
7. Step Up Jumps 
8. Banded Hamstring Curls

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips
- Lean back so your shoulders are on the bench and position the bar above your hips
- Drive your hips up lifting the bar
- In the top position your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly, returning to the starting position

*Increase weight each set

BB Hip Thrust

- Lying on your back with legs straight and heels on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees, engaging your hamstrings and glutes
- Roll the ball back out by straightening your legs

Stability Ball Hamstring Curls

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward, using your glutes and hamstrings to power back to standing

*Increase weight

BB RDL

- Place your upper back on a bench and a dumbbell at your hip
- Raise the opposite leg of the ground
- Push through your heel raising your hips
- Engage your glutes as you raise
- Lower your hips with control
- Complete desired reps then repeat on the opposite side

10 reps each side
*Increase weight

DB Single Leg Hip Thrust

- Holding the dumbbells at your sides
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Complete desired reps then repeat on the opposite side

6 reps each side
*Increase weight

DB Curtsy Lunge

- 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 reps each side

Banded Clamshells

- Place one foot up onto the bench and push through your heel to jump up, driving the opposite knee forward and up
- Land softly, returning to the starting position
- Complete desired reps then repeat on the opposite side

10 reps each side

Step Up Jumps

- Anchor band to surface
- Lie down the floor face down and place band around your heels, ankles flexed
- Bring your heels towards your glutes, engaging your hamstrings
- Release back to starting position with control
- Make sure your hips stay on the ground

W3/D4

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