Name: Playbook - Dani Mendoza - Week 5 Day A
Uploaded: 2022-10-07T07:01:45.199Z
Duration: 20 min
Description: Week 5 Day A

- Bring your chin towards your chest 
- Slowly curl your spine as you lower down 
- Think about pulling belly into spine
- Keep legs straight
- Reverse the motion to come back up
- Hold for 10 seconds at the bottom of your last rep and think about deepening the stretch

Jefferson curl

- Perform prescribed amount of reps on each side 
- Push foot back into wall as you hinge back from hips 
- Keep shoulders locked back towards hips and lats engaged
- Maintain neutral spine and total body tension

Wall supported single leg RDL

- Lift legs as high as you can and hold
- Activate through hip flexors to maintain height 
- Grip bar tight and maintain total body tension

Static compression hang - straight legs

Mobility

- Depress shoulders down towards hips
- Bend and compress knees in and straighten legs as high as you can
- Slowly lower the legs
- Keep legs straight

Toes to bar negative

Week 5 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 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 5 Day A

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