Name: Playbook - Body By Bartl - W3/D2
Uploaded: 2021-11-08T14:46:17.370Z
Duration: 45 min
Description: W3/D2

- Barbell glute bridges 4 x 5
- Deadlifts 3 x 12
- Bodyweight bulgarian split squats 3 x 12 (each side)
- 45 degree hyperextensions 3 x 15
- Hanging knee raises 3 x 20
- Plank (elbows) 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

Barbell glute bridge

- 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

Deadlifts

- 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

Bodyweight bulgarian split squat

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

45 degree hyperextensions

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

Hanging knee raises

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

W3/D2

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