Name: Playbook - Arev @endicci - WK 7-12 FRIDAY
Uploaded: 2022-10-01T14:56:02.862Z
Duration: 76 min
Description: WK 7-12 FRIDAY

- 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

- Start with a barbell on your upper back
- Step forward with the first leg and lower down
- To make sure we have a glute bias: try to have a slight forward lean (without rounding your back), and when you get lower, bring in your front knee a little bit towards the center of your body to get a full stretch
- Bring back leg even with the first then step forward with this leg

Barbell walking lunges

- Place feet higher on the platform near the top of the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

FEET HIGH Leg Press

- 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 7-12 FRIDAY

Abby

Meera

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 7-12 FRIDAY

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