Name: Playbook - Dustie Samson - Week 4 / Day 3
Uploaded: 2023-06-19T18:30:59.900Z
Duration: 75 min
Description: Week 4 / Day 3

• BB rear squat wide stance 
   • Place the feet wide and at 10 &
     2 (think on a clock)
   • Keep the hips back
*** I FEEL ITS IMPORTANT TO UNDERSTAND SQUATTING IS NOT ONE SIZE FITS ALL. 
     • Find the stance that comfortable and 
        effective for you 
• BB rear squat neutral stance
    • Placing the toes straight 
    • Elevate the heels if needed 
    • Ankle mobility is not the same for everybody 
• Belt squat 
     • Protect the low back, driving the hips back
• T- bar row single leg deadlift 
     • An amazing exercise 
     • The weight is in the opposite hand of the leg 
        That is working 
• DB goblet squat 
• Hip thrust
      • In my video you will see I’m performing this
         movement on the lying ham machine

- Begin with bar positioned on your upper back
- Protect the low back and sit driving the glutes 
  back
- Reach parallel and drive through your heels 
  coming back up. This will keep the movement 
  In your glutes. 
- Do not allow the pelvis to rotate known as a
  butt wink or the movement can go to the low
  Back 
- Do not lock the knees out at the top of the movement 
****** Start wider stance, immediately taking it to neutral stance 10 reps each totaling 20 reps
- You will see me adjust my feet in the video

Barbell back squat wide stance immediately to a close stance

- Stepping into the belt placing feet in a wide stance 
- As you hold on and go into your squat make sure your legs doing the work, NOT the arms pulling yourself up 
- Drive the glutes back and drive out of the heels
- PROTECT the low back, do not allow the pelvis to rotate under known as a butt wink. 
- Use momentum when driving out of the squat

Belt Squat

- The weight will be in the opposite hand of the leg working 
- Hinge at the waist and simply drive the glutes back
- Keep the core tight and make sure the pelvis and lower back are not rounding or this will go into your low back 
*****Perform the left side movement immediately followed by the right side. This will total 24 reps

T-bar deadlift immediately into goblet squat

- Hold the dumbbell at the chin 
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up
- Again do not allow the pelvis to rotate or this will go into the low back

Dumbbell goblet squat

- At the extension machine place 10lb plates to elevate the toes. 
- Utilizing the roller pad as the barbell 
- With both knees bent to 90 degrees 
- Lower your glutes towards the ground and drive thru the heels on the way up 
******* Perform one partial rep as in the video followed by one full rep. This is one set. At 12 or 24 reps sets, then take it full range to failure

*** If you prefer a BB or a machine for your hip thrusts that is totally fine. I don’t believe hip thrusts are one size fits all. We all have different length of legs and torsos!

Week 4 / Day 3

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