Name: Playbook - Dustie Samson - Week 4 / Day 1
Uploaded: 2023-06-19T18:30:53.942Z
Duration: 75 min
Description: Week 4 / Day 1

• Squat machine partial range
Followed by full range 
      • The partial movement starts at   
         90 degrees, followed by the      
         full range movement 
• Hack squat angles L, R, together 
       • Angling into each side you will
         feel the outer quad and the 
         glute working  
• Banded abduction. I want to pre-exhaust the glutes prior to pressing **** immediately into
the leg press following this movement 
• Banded Leg Press
       • Driving the knees out into the band, 
          this is an intense and you should feel 
          the glutes working 
• Goodmornings 
        • Protect the low back here 
• Cable pull thru / cable dead lift
        • Glute focused

- Protecting the low back drive the glutes back and sit
- At 90 degrees perform partial movement, this is NOT a bounce. Control
****** PERFORM 3 partial movements into 3 full movements repeat 3 times totaling 18 reps before recovering

Squat Machine partial movement / fulls

- Start with a narrow stance angling into the machine 
- Push your glutes back towards the pad
- Lower until your reach parallel, driving out of your heels 
- You should feel the outer quad sweep and glute working 
****** Perform 12 right , 12 left transitioning into together before recovering

Angled vertical / hack squat

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to come up
- Do not lock your legs out at the top of the movement

Hack / Vertical squat (looking out)

- Keeping your feet aligned with your knees
- Push your legs out against the band and back in
- Ensure your movement against the resistance is controlled
******* Take this movement immediately into banded leg press

Banded Abduction PRIOR to leg pressing

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position
****** REMINDER you should have pre-exhausted with your abduction movement first then taking it immediately into the leg press

Leg press - mid stance BANDED

- Stand with your feet shoulder width apart 
- Keep the core tight, I wear a belt in this movement to protect my low back 
- Hinge forward at your hips until your upper body is parallel with the floor driving the glutes 
back
- Feel the stretch in the hamstrings
- Stand up to the starting position driving thru the heels

Good morning

- Walk out with your handle to ensure you get enough stretch back for the hamstrings to activate 
- Hinge at the hips and drive the glutes back
- Push out if the heels as you stand upright 
******* Immediately following your 15 reps, take it into a cable deadlift see next video

Cable hamstring pull thru IMMEDIATELY into the cable dead

- Place feet shoulder width apart 
- Hinge at the waist and drive the glutes back
- At the top of the movement do not lock out your knees or over thrust your hips
- Recover following this set

Week 4 / Day 1

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