Name: Playbook - Dani Mendoza - Week 1 Day B
Uploaded: 2022-10-07T07:01:45.157Z
Duration: 20 min
Description: Week 1 Day B

Love it short & effective, can’t wait till the end of this program👍🏻

Shroog AJ

You’re making me feel weak Dani! Haha loving the challenge of learning new skills and using muscles I clearly hadn’t been using.

Taylor

- Perform total amount of reps prescribed (e.g 10 total steps, not 10 each side)
- Take a small step forward and hinge the hips back
- Keep spine neutral throughout whole movement
- Keep front leg straight and focus on the hamstring stretch as you lower down
- Move slowly

Emu walk

- Hinge hips back while keeping spine neutral
- Maintain tension in core and lats by thinking about pulling your shoulders back down to your hips 
- Focus on the hamstring stretch as you lower the weights down
- Squeeze through your glutes to bring yourself back up

DB RDL

- Push hard into the floor keeping the palms flat
- Bring your knees into your chest (as close as possible) and lock the legs out (as high as possible)
- As you lower, compress by trying to keep the gap between your chest and quads closed 
- Bend the arms as you lower to keep chest close to your quads

Hip flexion and knee extension

Mobility

- Start in a hollow position 
- Lift legs as far back as you can
- Slowly roll your spine and legs back down to hollow 
- As you roll down, think about keeping your hip flexors as close to your body as possible

Compression rollback

- Keep back flat on bench as you move the DBs back
- Keep elbows soft and core engaged
- Only go as far back as you are able to keep your back flat on the bench
- Activate through the lats to bring the DBs back up to the starting position

DB pullover

Strength

Week 1 Day B

Been looking for something like this! Glad I came across your training!!

Joanna

Holly

joanna thomas

Week 1 Day A

Week 2 Day A

Week 2 Day B

I seriously think leg lifts are sooooo hard! 
My bar is like a little low so I can touch the ground when reaching for it that also made it crazy much harder if I didn’t want to lift legs from standing! 
Love love this workout/ program!

Week 3 Day A

Week 3 Day B

Week 4 Day A

I feel like I don’t preform the last exercise correctly, my hands really are just slipping and I don’t feel like it’s so hard! Btw I don’t even think I manage to raise my knees high enough!

Week 1 Day B

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