Name: Playbook - Alexandra Yaeger - W5/D1 Lower Posterior
Uploaded: 2023-07-09T21:31:01.804Z
Duration: 60 min
Description: W5/D1 Lower Posterior

Valentina Loiero

Garland Stretch

Forward Hamstring Stretch

Tempo Squat Mobility

Hamstring Slides

Single Leg Reach

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides

Lateral leg swings

Hip Circles

DYNAMIC 1

Complete KAS first & then go directly into Hip thrusts, one set at a time.

5 sets total which will look like this ➡️

Set 1: 10 KAS + 10 Hip Thrust ➡️ rest 
Set 2: 12 KAS + 12 Hip Thrust ➡️ rest

** INCREASE WEIGHT **

Set 3: 10 KAS + 10 Hip Thrust ➡️ rest

** INCREASE WEIGHT ** 

Set 4: 8 KAS + 8 Hip Thrust ➡️ rest

** INCREASE WEIGHT ** 

Set 5: 8 KAS + 8 Hip Thrust ➡️ rest

Your first set is your warmup set: use a light weight for YOU. Be sure to SLOW down your movement & focus on the mind muscle connection! 

Your next 3 sets are your working sets: this weight should be challenging enough to push you but you NEED TO MAINTAIN FORM.

If your form is breaking, lower the weight.

Smith Machine KAS

Smith Machine Hip Thrust

Superset

Back Extension

Pit Shark RDL

Smith Machine Deficit Reverse Lunge

Kickback

Diagonal Kickback

Kickback Superset

W5/D1 Lower Posterior

Back + Biceps

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