Name: Playbook - Joseph Jennings - 5x5 A (Squat, Bench, Row, Glutes)
Uploaded: 2022-01-13T19:50:30.482Z
Duration: 50 min
Description: 5x5 A (Squat, Bench, Row, Glutes)

Back at it with our 3 a week 5x5s. 

Adding in some glutes to get that booty poppin.

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press

- Mid to low torso flat on the Tbar bench
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position
(You can substitute for cable or machine wide row if your gym doesn’t have a T Bar)

T-bar row

- Bend your knees bringing the feet flat on the floor hip width apart
- Lift your hips up towards the ceiling
- Lower down towards the ground and repeat
*Use whatever is available for this exercise:
-Machine is easiest
-Then smith machine
-Then barbell hip thrusts
*For secondary variations, use a bench to support your upper back

5x5 A (Squat, Bench, Row, Glutes)

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