Name: Playbook - DMV IRON GYM - Week 1 Day 5
Uploaded: 2023-09-18T05:18:28.090Z
Duration: 60 min
Description: Week 1 Day 5

Legs 
Banded Hip Thrusts Dead Stops 4x 15/12/10/8
Barbell RDL 3 x 12/10/8
Front Foot Elevated Split Squat 
3 x 15 Each Leg 
Leg Press Feet Narrow 3x12/10/8
Standing Leg Curl 3 x 12/10/8
Banded Abductions 3 x 25 
Frog Thrusters 3 x Burnout

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and let the weight rest at the bottom pause and then press back up to starting position

Banded Barbell hip thrusts dead stops

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight as you drive your hips back. 
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- Set up in a split stance with your front foot elevated on a plate
- Chest up, looking straight ahead and dumbbells by your sides
- Descend by flexing both knees until they are both at 90 degrees
- Drive through the front foot extending back to the top

Front foot elevated split squat

- Place feet higher on the platform and together 
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press narrow

- Keep your core tight and avoid using your lower back or swinging

Standing hamstring curl

- Place band just above your knees
 - Sit up against the wall or bench 
- Initiate the movement by abducting your legs. 
- Push your knee down toward the ground and back up                                                                
- Maintain contact between your feet throughout the movement

Banded Abductions

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Frog Thrusts

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