Name: Playbook - Charity Witt - W2 / D1
Uploaded: 2023-07-24T17:03:45.542Z
Duration: 90 min
Description: W2 / D1

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

If there is no machine available read here*

-feet should be elevated on platform with space between 
-using belt or band, loop around KB handle or lifting plates then step through and sit the end around your waist 
-begin squatting until weight reaches the floor

Belt Squat

- Slowly lower the bar 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 to power back to standing

Barbell RDL from rack

Count 4 seconds descending 
Hold 2 seconds at top

TEMPO hip thrusts

Keeping core tight/engaged w neutral spine 
Using hamstrings and glutes, lower your body parallel to floor and back up again

Glute Ham Raise

Knees facing out
Back kept round (not engaged) 
Flex at glute and hold

Glute Extensions

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

W2 / D1

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