Name: Playbook - Brooke Leach - BLOCK 1 - DAY 2
Uploaded: 2022-10-02T04:58:34.810Z
Duration: 60 min
Description: BLOCK 1 - DAY 2

Abigail

Amanda

McKenzie

Ashley

- 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 squat

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

Barbell hip thrusts

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

- Begin by holding a set of dumbbells in front of your thighs while standing in a hip to shoulder-width stance
- From here, you want to think about pushing your butt back as far as you can
- Keep a slight bend in your knees, begin to lower the dumbbells to about mid-shin 
(This movement is very hamstring focused, so you should feel a stretch and burn in your hammies)

DB RDL SUPERSET

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

DB goblet squat SUPERSET

- Ensure that the bottom pad is just above the ankles and the top pad is above your knee 
- Keeping the torso flat on the bench, ensure your legs are fully stretched 
- Position your toes straight. This will be your starting position. 
- Begin by curling your leg up as far as you can 
- Lower back to the starting position

BLOCK 1 - DAY 2

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