Name: Playbook - Joshua Linn - Day 4: Hypertrophy Lower Body
Uploaded: 2022-12-12T21:28:33.184Z
Duration: 60 min
Description: Day 4: Hypertrophy Lower Body

Lot of reps today, make sure you are hydrated and push yourself. This day might be more light weight so you can get through each exercise with good form. 

Warm up: video to come soon
-Roll Feet Out x30s
-Foam Roll
-Hip+Shoulder CARs x3 each side
-T-Spine Open Book x5
- Cat/Cow x5
-Scap Push Ups x10
-Bird Dogs x5 each
-Dead Bugs x5 each
-Glute Bridges x10
- Banded TKE x10 each

-Hop on your toes 
-push the ground away every time you jump
-be quick off the ground

Pogo Hops

-Activate glutes and core when the KB is in front
-lift the KB with full body and power not arms

KB Swings

-Get a 5 or 10lb to put under your heels
-DB in front of you 
-Activate your Core and Glutes
-Squat down as far as you can

DB Elevated Front Squat

-Activate Glutes and Core the entire time
-Make sure to feel the tension in the hamstrings before going back to starting position

Barbell Good Mornings

-Have your toes flexed back towards your knee the whole time
-stabilize yourself on the chair and engage your core

Leg Extensions

-Keep body stabilized on the chair
-Pull only with your hamstrings

Hamstring Curls

-Want to hold this form for 25-45seconds each leg
-activate your core and flutes the whole time
-to get my activation, try to pinch the floor. Your goal is to try and move your front foot back while moving your back foot forward