Name: Playbook - The Battle Bunker - Day 2 - Basic Compound Movements
Uploaded: 2023-03-17T01:45:55.863Z
Duration: 45 min
Description: Day 2 - Basic Compound Movements

Today I'm going to show you what a compound lift is, and several compound lifts that you can use to build strength.

Additionally, there is a workout at the end of the course that you can go through involving these compound movements.

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell Back Squats

- Hinge at the hips to lean forward, neutral spine and knees slightly bent
- Pull the bar up keeping your elbows close to your body
- Engage your lats as you row
- Lower the bar in a controlled motion

Barbell Rows

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Strict Press

- Lie down on the flat bench so that your neck and head are supported
- Your knees should be at a 90-degree angle with your feet flat on the floor
- Position yourself underneath the bar so that the bar is in line with your chest, hands slightly wider than your shoulders
- Bring the barbell down slowly to your chest
- Explode back up to your starting position using your pectoral muscles

Day 2 - Basic Compound Movements

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