Name: Playbook - Body By Bartl - W5/D1
Uploaded: 2021-11-08T14:46:17.423Z
Duration: 45 min
Description: W5/D1

- 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
- Pull-ups 2 x failure (modify: banded pull-ups)
- 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

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

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

W5/D1

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