Name: Playbook - Coach Calli - W2/D1 Lower 1
Uploaded: 2023-12-11T08:26:34.184Z
Duration: 30 min
Description: W2/D1 Lower 1

Keep the same weight as Week 1, but we’re adding two reps to the main lifts!

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• WGS. 
• Focus: hip extension and thoracic rotation. 
• Try to get elbow to the floor, and bring arm up as if “wiping a wall.” 
• Keep hips open the whole time!

World’s greatest stretch

• Dynamic warmup drill. 
• Holding on to something sturdy, swing legs as high as possible
• Both forward & backward and side to side

Hip swings

• Good dynamic stretch for the hips & low back. • Use off hand for balance. 
• Be sure to breathe.

Figure 4 stretch

• Go down into squat position, get hips low while keeping chest mostly up.
• Put elbows on inside of knees, and drive elbows out to widen knees.
• Both feet on floor, one hand on floor and rotate other arm up.
• Finish with air squats

Squat mobility warmup

- Hold the dumbbell at chest height
- Squat down, keeping your chest up as you come down 
- Reach at least parallel and push through your feet to come up

DB goblet squat

- Adjust leg extension machine to your body
- Select weight
- Extend your legs, squeeze quads hard
- With control, lower legs back to starting position

Leg extension

- Start on your hands and knees 
- Extend one arm and the opposite leg, keeping core engaged
- Can either alternate, or complete all reps on one side then switch

Bird dog

Lower Push Compound Sets

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

Note: be careful dismounting the weight. And these may be done bodyweight, but will usually be loaded

DB hip thrusts

- Start with DBs in your hands (as opposed to the floor), legs hip width apart
- Slowly lower the weight with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings and glutes to power back to standing

RDL = Romanian Deadlift

DB RDL

- Place balls of feet on something to create a deficit
- Hold weight in your hand, use off hand for balance
- Push through the balls of your feet engaging your calves
- Squeeze calves at top, slowly lower down

W2/D1 Lower 1

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