Name: Playbook - Arev @endicci - WK 1-6 FRIDAY
Uploaded: 2022-10-01T14:56:02.329Z
Duration: 70 min
Description: WK 1-6 FRIDAY

Damaris

Abby

Meera

Rebecca Legge

- Bring the bar down and thrust forward and upwards through your heels
- Keep chin tucked in the entire time
- Locked out at the top and feel it in your glutes!

Barbell Hip Thrust

- Hinge at the hips and push them back to get a stretch in your glutes and hamstrings
- Push forward through your glutes like you would with a hip thrust to move the bar up
- Your arms are strings! They’re just holding the bar, nothing else. Do not raise the bar by pulling with your arms or shoulders

Romanian Deadlift

- Start with your back foot on a platform resting on your toes 
- Place your front leg in front of you
- Keep a forward lean and lower your weight without bending your back
- Check different strides and length to see how far you should put your front foot to feel a full stretch in your glutes
- Push through your front leg engaging your glutes to come up

Rear foot elevated split squat

- Place foot up onto a box or bench that’s aligned with the center of the smith bar 
- Use the smith machine to set up positions that are usually hard with dumbbell
- For example, at the bottom of the movement, try to have your knee and ankle as align as possible. Use the bar behind your back as leverage 
- Keep a slight forward lean
- Push through the heel of the front leg
- Do NOT lift off back leg

Smith Machine Lateral Step Ups

- Keep hips pinned on pad
- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Lying Hamstring Curl

- Keep a relatively upright torso for this 
- Keep your leg straight while you pull your foot back and out 45 degrees
- Don’t pull back straight like a regular kickback, you want to turn your foot out and to the side

Straight Leg Angled Kickback

WK 1-6 FRIDAY

Im so excited for this! I was stuck on what exercise to do today and I opened the app and saw the update, my arms are on fire! Literally best program out ❤️

WK 1-6 FRIDAY

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