Name: Playbook - Dani Mendoza - Week 4 Day A
Uploaded: 2022-10-07T06:59:52.297Z
Duration: 20 min
Description: Week 4 Day A

- Perform prescribed amount of reps on each side 
- Make sure you are holding the centre of the KB handle and gripping tight
- As you press up, draw the rib cage down and avoid flaring the rib cage 
- Keep pelvis tucked and glutes engaged

Half kneeling KB bottoms up press

- Video shows regressions & progressions in order of difficulty
- Think about ‘pulling’ your rib cage down to your pelvis. This should peel your shoulders off the floor
- Maintain tension throughout the whole body. Reach up and think about “squeezing your ears” with your shoulders. Tuck the pelvis under and keep the glutes squeezed
- Keep back flat on floor

Hollow body hold

Activation

- Jump so that your chin is above the bar 
- Keep shoulders away from ears as you lower down 
- Lower with control and avoid ‘bouncing’ on your way down
- If you’re not yet able to do a slow lower, switch to the isometric chin up hold and active bar hang superset from Week 3

Eccentric chin up

- Pull shoulder blades down towards hips before beginning the pull to engage your lats
- Keep core and glutes engaged
- Keep shoulders away from ears as you perform the rep

Tall kneeling lat pull down

- Use an overhand grip
- Engage biceps and curl bar upwards towards shoulders
- Keep movement strict and avoid using momentum

Week 4 Day A

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