Name: Playbook - Cruz Salgado Jr - Week 1 Day 5
Uploaded: 2024-01-21T13:53:21.624Z
Duration: 80 min
Description: Week 1 Day 5

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

⚡️TEMPO SQUATS 

Slow and controlled on this set 
6 count on the way down 
6 count on the way up

You are going for more time under tension here allowing you to get deep into those muscle fibers spending more energy here than you would on a regular squat.

Sumo hack squat

- 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

Seated hamstring curl

- Begin with one dumbbell in your hand  feet wide outside shoulder width
- Lower the weight to the ground pressing your hips back while keeping slightly bent knees
- Stand straight back up pressing hips forward

Stiff legged dumbbell deadlift

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

Barbell hip thrusts

- Use a dip belt to hang your KB 
- You will also need to grab a wedge or plate to elevate your toes and add the extra stretch on your calf 
- Place your toes on the wedge 
- lean over onto a step box
- Keep your back straight and body parallel to the ground
- Press up and flex your calf 
- Slow negatives or downward motion

KB calf raise

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core

Butterfly sit up w/ Pad

- From your side
- Hand behind your head
- Extend your free arm out in front lift your shoulder off the ground using your free arm to push off of 
- Knee to elbow then repeat

Side facing crunches

- Start in a high plank or push-up position 
- Elevate one leg and tuck it into your chest 
- Extended that same leg back and up 
- Push your body back placing your head in between your shoulders 
- Move your body and leg back to the starting position and repeat 
- One side at a time

Week 1 Day 5

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