Name: Playbook - Body By Bartl - W1/D4
Uploaded: 2021-11-08T15:33:00.369Z
Duration: 45 min
Description: W1/D4

- Levantamiento de cadera 4 x 5
- Desplántelo hacia atrás  3 x 15 (por lado)
- Hipertensiones a 45 grados con peso 3 x 25,20,15
- Press de pierna en máquina 3 x 15

Tri set:
- Abductores con liga x 20
- Puente de glúteos x 20
- Desplazamiento lateral con liga x 20 

- Plancha + cadera de lado a lado 2 x 20

- 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

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunges

- Hold a weight at your chest 
- Raise your upper body engaging your back/glutes
- Pause at the top and come down

Weighted 45 degree hyperextensions

- Keeping your back flat against the pad
- Drive through your heels to press back extending your legs
- Bend your knees to return to starting position

Leg press machine

- Sit on the ground with knees bend and a band just above your knees 
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Banded abductions

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

Bodyweight glute bridges

- Position a band around your legs just above your knees
- With your knees bent, take lateral steps over and back
- Keep your hips down and toes pointed forward

Banded monster walks

Tri set:

- From and elbow plank position 
- Rotate/drop your hips from one side to the other
- Keeping your back flat and your core engaged

W1/D4

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