Name: Playbook - Bela Fernandez - W4/D1 Lower body Mesocycle 1
Uploaded: 2022-01-07T19:45:09.378Z
Duration: 45 min
Description: W4/D1 Lower body Mesocycle 1

pakamon

Love this program. I’ve gotten some of the best results! She knows what she’s doing. Thanks Bella

Rachael

- Hip thrust - 4x12
- Sumo Deadlifts 5x10
- Straight leg deadlift - 3x10
- Cable pull through - 3x15
- Kickback RB circles - 3x10 each leg
- Balancing ball - 8min finisher (4min each leg)

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes and push back up

Barbell Hip Thrusts

- Start with feet wide and toes pointed out
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back, lower bar to ground

Barbell Sumo Deadlift

Hamstring-focused. Keep your core engaged and your back straight.

Stiff Leg Deadlift

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings & glutes
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement

Cable Pull Through

- Circular motions with your leg
- Switch directions mid way through the reps

RB Kickback Circles

W4/D1 Lower body Mesocycle 1

Very informative, I look forward to beginning this program :)

Kayhlia

Explanation video of Phase 1

Camila

Katrina

Jayce

W1/D1 Lower body Mesocycle 1

Kaitlyn

Angie

Hussein

W1/D2 Upper body Mesocycle 1

Lucia Carvalho Fitisemanu

Lauren

W1/D3 Lower body Mesocycle 1

Great workout, first time doing single arm weight skull crushers

W4/D1 Lower body Mesocycle 1

Community

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