Name: Playbook - Dani Mendoza - Week 2 Day A
Uploaded: 2022-10-07T07:01:45.164Z
Duration: 20 min
Description: Week 2 Day A

- Set up in a long lunge position with arms straight and hands against a wall
- Push hard into the wall and generate total body tension 
- Isolate the back knee, extend the leg and pause for one second before bringing the knee back down 
- Avoid lifting up higher or moving any other part of your body 
- Perform prescribed amount of reps on each side
- Hold the knee extension for 10 seconds on your last rep

Knee extension in long lunge

- 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

- Keep arms locked out straight and actively push the band up and away from you
- Slide your heels in as far as you can
- As time goes on, continue to actively try to use your core and hip flexors to pull your legs in to close the gap between your heels and glutes

Isometric compression hold with band

Mobility

- Attach resistance band to a squat rack or cable. Place the dowel through the resistance band
- Maintain total body tension and grip the bar tight
- Lift your legs to bring your toes to the dowel 
- Your lower back will roll off the floor as your legs go further back and feet go closer to the bar 
- As you lower your legs back down, aim to keep your lower back touching the floor

Floor toes to bar

- Before starting, hinge forward and maintain a neutral spine
- Keep arms straight as you pull down 
- Activate through the lats by keeping the shoulders depressed (pulled down to hips away from ears)
- Avoid rounding the shoulders

Straight arm lat pull down

Strength

Week 2 Day A

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

Joanna

Holly

joanna thomas

Week 1 Day A

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

Week 1 Day B

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 2 Day A

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