Name: Playbook - Coach Calli - W4/D1 Lower 1
Uploaded: 2023-12-11T08:26:34.226Z
Duration: 40 min
Description: W4/D1 Lower 1

Get ready to go heavy! Keep good form, but push outside of your comfort zone. 
Ask for a spotter!

Hit “Start Now” to view and begin the workout  ⬇️

• 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

Use a DB or KB

Goblet squat

- 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

Romanian deadlift, DB

- 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

Do these back to back. If equipment is limited, do one exercise with 1min rest  in between sets.

- 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

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

W4/D1 Lower 1

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