Name: Playbook - Dani Mendoza - Week 4 Day C
Uploaded: 2022-10-07T07:00:04.809Z
Duration: 20 min
Description: Week 4 Day C

- Maintain total body tension and keep glutes engaged
- Lift chest and quads off the floor
- Aim to have your elbows higher than ear level
- Actively try to reach up higher & higher

Superman hold

- 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

- Depress your shoulder blades by pulling your shoulders down to your hips
- Keep reps slow and try to extend your range of motion as you progress
- Keep arms straight, the movement should be coming from your shoulders
- Maintain total body tension

Scap chin ups

Activation

- Hinge forward so chest is parallel to floor
- Hold the BB with an overhand grip and place hands slightly further than shoulder width apart 
- Squeeze shoulder blades together and pull elbows behind you
- Keep spine neutral and knees slightly bent
- Engage glutes and core to maintain stability

BB bent over row - pronated grip

- The thicker the band, the more assistance you will have. Progress by using a thinner band
- Hold bar with an overhand grip
- Keep shoulders pulled down away from ears as you move up and down
- Think about driving your elbows down as you pull
- Keep reps slow and controlled

Week 4 Day C

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