Name: Playbook - Brooke Leach - WK 7/8 DAY 2
Uploaded: 2022-12-07T00:34:38.318Z
Duration: 60 min
Description: WK 7/8 DAY 2

Julia

- Start with a barbell on your upper back
- Press hips back and lower down until your glutes touch the box
- Press through heels and stand back up

Barbell box squats

- 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 with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

DB Bulgarian split squats

- 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

- Begin by curling your leg up as far as you can
- Return to starting position 
- Complete reps on one side before switching to other side

Single Leg Curl

- 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 
- 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 
- Repeat for the desired number of reps

WK 7/8 DAY 2

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