Name: Playbook - Body By Bartl - W1/D1
Uploaded: 2021-11-08T14:46:17.303Z
Duration: 45 min
Description: W1/D1

Karina Lazo

Johannes

- Barbell hip thrusts 4 x 12,10,8,6
- Barbell good mornings 3 x 12
- Goblet squats 3 x 12
- 45 degree hyperextensions 3 x 15
- Bodyweight frog pumps 3 x 20
- Banded pull-ups 2 x failure
- Wall pushups 2 x failure

- 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

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Barbell good mornings

- Hold the weight at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Goblet squats

- Place your hands across your shoulders 
- Raise your upper body engaging your back/glutes
- Pause at the top and come down

45 degree hyperextensions

- 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

Bodyweight frog pumps

- Pull the end of the band down, and place it around your knee or foot
- Grab the bar and pull yourself upward by engaging your lats
- Pause and lower slowly

Banded pull-ups

- Start with your hands just outside the shoulders placed on a wall
- Bend at the elbows to lower yourself toward the wall
- Keep your core tight 
- Extend your arms engaging your chest as you push yourself back out

Wall push ups

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I felt amazing! Already feeling stronger legs in just 1 week!

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