Name: Playbook - Coach Calli - W4/D5 Pull B
Uploaded: 2023-12-01T18:22:39.009Z
Duration: 30 min
Description: W4/D5 Pull B

Compound lifts are fewer reps, higher intensity. Increase the weight from last week. Adding one set to the big ham/glute circuit at the end.

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

Hip swings

• Grab top of foot with the same-side arm. Feel stretch in quad. 
• Keep it dynamic by alternating legs. 
• Extra challenge: lift opposite arm in air during stretch (in demo). 
• Modification: grab ankle, hold on to a wall.

Quad stretch, dynamic

• Front heel on the ground, feel a stretch in that 
hamstring. 
• Keep it moving by alternating legs. 
• Arms come up as hips come forward.

Hamstring stretch, dynamic

• 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

• 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

Warmup

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes and low back as you lift
- Pause at the top
- Lower back to starting position

Supermans

- Stand in a wide toed-out stance, holding a dumbbell vertically
- Hinge into a squat touching the dumbbell to the ground while keeping your back straight
- Push through floor and squeeze glute to stand up to full extension

Note: you may use one heavy DB as described, or two DBs if it is more comfortable.

DB sumo DL

- 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

- From a seated position with knees bent and feet off the floor (see mods)
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core or on weight
- Twist your torso from side to side, lightly tapping hands or weight to the seat

Mods: go off of a bench, just keep balanced! 
If doing on floor and can’t keep both feet up, do not use weight. If you still can’t do it, try only one foot up. If you can’t do that, place both feet LIGHTLY on floor

Russian twists

Hams & glutes 1

- Positioned with lower to mid back on exercise ball 
- Knees over feet and bent at 90 degrees
- Lift shoulders towards the ceiling engaging your core
- Lower back to starting position

Crunches (on ball)

- Support upper back on the ball, feel flat on floor, with both knees bent to 90 degrees 
- Lower your glutes and squeeze glutes to press hips back up to starting

Hip thrust (ball)

- Lying on your back with legs straight and heels on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees
- Roll the ball back out by straightening your leg

Note: may perform on a foam roller

Hamstring curls (ball)

- 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

W4/D5 Pull B

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