Name: Playbook - Jesse Rey - DAY 2
Uploaded: 2023-01-11T18:16:58.088Z
Duration: 30 min
Description: DAY 2

- this is a precursor to the deadlift. Teaches you how to hinge from the hips and use the glutes and core together 
-Stand with your feet shoulder width apart 
- Bring your arms overhead 
- Hinge forward at your hips by lifting the tail bone, engaging the lower back and keeping the knees slightly bent to help stretch the hamstrings. Stop when your upper body is parallel with the floor and pause for 2/3 seconds 
- Stretching hamstrings and lower back and keeping arms lifted by ears as if carrying a ball.
- Stand up to the starting position by bracing the body and squeezing glute pushing hips back under the torso

PROGRESSIONS :   1 leg variety. Shown in video

Good morning

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing glutes and core
- you can add 3 pulse reps to increase intensity
- do not roll down the vertebrae but sit in the hip socket to return back to floor, keep a small arch in the back (space on the floor) 
- recommend having toes up pushing only with heels
- knees should not roll inward

-progress this exercise to 1 leg variety
- March one knee high and pump 3 reps and alternate legs keeping hips lifted

Glute Bridge

Perform on the floor from knees, bracing the glutes and abdominals

30 seconds both arms and 30 seconds alternating 

- squeeze shoulder blades back and lift the dumbbells to a 45 degree angle ( they shouldn’t touch your shoulders at the top)

- slowly return the arms back to full extension 

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Kneeling Biceps Curls

Switch forward and backwards every 20 reps 

Can perform more slowly- larger circles  when fatiguing 

- brace core and squeeze shoulder blades back and together- neck and traps relaxed!

- spread finger tips and keeps elbows slightly bent palms down

Shoulder Mini Circles

Start on floor face up arms behind you, fingers pointed out, shoulders open and back, feet planted holding yourself off the floor with chest up
- carefully kick one leg up and push the hips upward.
- switch legs and keep kicking up alternating
- smaller movement is easier bigger movement is harder! 

PROGRESSIONS: 1 arm reach as shown in video

DAY 2

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