Name: Playbook - Ashley Watts - Day 4 - Hams & Glutes
Uploaded: 2023-06-05T14:17:43.821Z
Duration: 45 min
Description: Day 4 - Hams & Glutes

• 4 week program
• Complete each exercise with as much weight as possible without compromising form or injury 
• 15, 12, 10 rep exercises = increase weight each set

(Modified) 
- From kneeling position, place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

(Regular) 
- From kneeling position, place your hands just outside the shoulders 
- Kick back your legs shoulder width apart, supporting yourself with your toes facing the ground
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Modified or regular push ups

- Grip the bar slightly wider than your chest
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full contraction then return to starting position

Plate loaded machine incline chest press

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Chest fly machine

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

EZ-bar skull crushers

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Day 4 - Hams & Glutes

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