Name: Playbook - Emily Moon - W1 D5
Uploaded: 2023-09-24T20:33:23.227Z
Duration: 60 min
Description: W1 D5

Annette

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted Pull Ups

- 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 press back up to starting

Barbell Hip Thrusts

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstring

Seated or Lying Hamstring Curl

- Stand tall, abs and lats engaged
- keep arms straight and Press the bar down until it touches your legs
- control the weight on the way back up

Straight Bar Pushdown

Underhand Lat Pulldown

Drive through the hamstrings 
Keep heels planted on edge of bench

Hamstring Bridge on Bench

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ Bar Bicep Curls

W1 D5

These are my two favorite muscle groups to work! This split kicked my butt 😮‍💨, worth it though! 💪

W1 D5

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