Name: Playbook - Body By Bartl - W1/D2
Uploaded: 2021-11-08T15:33:00.342Z
Duration: 45 min
Description: W1/D2

- Levantamiento de cadera con barra  4 x 5
- Peso muerto 3 x 12
- Sentadillas búlgaras 3 x 12 (each side)
- Hipertensiones de 45 3 x 15
- Levantamiento de rodillas 3 x 20
- Plancha baja (en los codos) 3 x 60 sec

- Lay on the floor with your legs bent and a bar across your hips
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Levantamiento de cadera con barra

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Peso muerto

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Complete desired reps then repeat on the opposite side

Sentadillas búlgaras

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

Hipertensiones de 45

- Hang from a bar
- Tuck your knees up in a controlled manner
- Focus on activating your core
- Lower and repeat

Levantamiento de rodillas

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

W1/D2

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