Name: Playbook - Dani Mendoza - Week 4 Day B
Uploaded: 2022-10-07T07:01:45.193Z
Duration: 20 min
Description: Week 4 Day B

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!

Holly

- Maintain a neutral spine and lean forward as much as possible 
- When you can no longer keep a neutral spine, round your back and deepen the stretch as far as you can
- This should not be a painful stretch. Aim to relax and take long breaths while here

Pike hamstring stretch

- Listen to the audio in the video for more in depth instructions
- This set will last 1 minute total as you will do 3 rounds of 10 second holds each way
- Generate total body tension throughout the whole set
- For the prescribed amount of time, think about pressing your calves & hamstrings hard into the floor
- For the next prescribed amount of time, activate through the hip flexors to try to close the gap between your quads and stomach

Hamstring PAILs and RAILs

- Perform prescribed amount of reps on each side
- Place yourself in a ‘kickstand’ position by taking one small step forward. Drive the front foot hard into the floor and keep the heel of the back foot lifted
- 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

Kickstand DB RDL

- Perform prescribed amount of reps on each side 
- Hold the leg up for 10 seconds on your last rep 
- Hold on to something for assistance with balance
- Keep both legs straight
- Activate through the hip flexor of the working leg to lift your foot of the box or bench
- The higher the box, the harder the movement
- Maintain total body tension to avoid compensations from other body parts

Standing straight leg lifts

Mobility

- Have a strong grip on the bar and generate as much tension as you can
- As you lift your knees up, think about “breaking the bar” down to bring your back to a horizontal position
- Engage your lats by “pulling” your shoulders down to your hips

Hanging knee raises - lat focused

Week 4 Day B

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

Joanna

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 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 4 Day B

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