Name: Playbook - Julia Taylor - W2/D1 Monday
Uploaded: 2022-01-11T14:32:03.654Z
Duration: 80 min
Description: W2/D1 Monday

- Set 1: Warm Up 1 Set 30% of load for 3 reps
- Set 2: Warm Up 1 Set 50% of load for 3 reps
- Set 3: Warm Up 1 Set 70% of load for 3 reps
- Set 4,5,6: aka Working Sets - 3 sets Moderate weight for 8 reps (last 3 are hard but you can still reach full hip extension) 
*Weight should be 5 lbs heavier than last weeks Monday*


-Place the bench at the distance where your upper back is on the bench and the bar is at your hip bend/crease
-Round Forward Slightly with your upper body by keeping your chin tucked in and elbows bent and up
-Squeeze your core throughout the whole movement
-Place a step up platform so your feet are elevated
-Feet should be place so that when you are at the top your knees are a 90 Degree angle
-too close= too much quad
-too far= too much hamstring
-they should be placed about hip width or farther apart from each other and always pointed out!
-hinge at your hips and go up and down

Feet Elevated Hip Thrust

Done Directly after you finish your working sets of hip thrust

*Weight should be 5 lbs heavier than last weeks Monday*

- Start with an extremely wide stance and knees out and do the reps listed, then immediately shift your feet to a normal stance and once again drive your knees out and do the reps listed, then bring your feet together still with your knees pointed out and do the reps listed

Hip Thrust TriSet Burn Out

- Set 1: Warm Up 1 Set 30% of load for 3 reps
- Set 2: Warm Up 1 Set 50% of load for 3 reps
- Set 3: Warm Up 1 Set 70% of load for 3 reps
- Set 4,5,6: aka Working Sets - 3 sets Moderate weight for 8 reps (last 3 are hard)

*Weight should be 5 lbs heavier than last weeks Monday*

- Put Bumper Plates on the bar so that the bar matches up to your mid shin
- Walk up to the bar and place your feet hip Width apart and feet ever so slightly pointed outwards
- Hands will be placed on the outside of your legs and your knees will drive into your elbows
- Line the Bar up with your mid foot/shoe laces
- Hips will be high and pushed back (for beginners it is best done by starting at the top)
- Chest Up and shoulders pinched back and core squeeze throughout the whole movement so your back is neutral
- Head should be neutral throughout the whole movement (never to the side, never up like a turtle and never too tucked in)
- Push your HIPS BACK and your torso will be bent over the bar￼
- The bar should glide along your legs throughout the whole movement
- Start by first driving your hips back with little to No bend in the knees then once the bar clears the knees slightly Bend them and point them out while keeping your hips up and back￼
- to come up think about someone is about to poke you in the butt… so well keeping a neutral back squeeze your glutes and come up￼!

Barbell RDL

- Set 1: Warm Up 1 Set 50% of load for 3 reps each leg
- Set 2,3,4: aka Working Sets - 3 sets Moderate weight for 10 reps each leg (last 3 are hard)

*Weight should be 5 lbs heavier than last weeks Monday*

- Place your feet hip Width apart and feet ever so slightly pointed outwards and then place the non-working leg slightly back and on your toe to help with stability
- Hands will be placed on the bar right outside of your legs and your knees will drive into your elbows
- Hips will be high and pushed back (for beginners it is best done by starting at the top)
- Chest Up and shoulders pinched back and core squeeze throughout the whole movement so your back is neutral
- Head should be neutral throughout the whole movement (never to the side, never up like a turtle and never too tucked in)
- Push your HIPS BACK and your torso will be bent over the bar
- The bar should glide along your working leg throughout the whole movement
- Start by first driving your hips back with little to No bend in the knees then once the bar clears the knees slightly Bend them and point them out while keeping your hips up and back
- to come up think about someone is about to poke you in the butt… so well keeping a neutral back squeeze your glutes to COME UP but NOT at the top (this has no benefit). It will be more beneficial to keep tension and not stand all the way up

Staggered Stance RDL’s

- Set 1: Warm Up 1 Set 50% of load for 3 reps each leg
- Set 2,3,4: aka Working Sets - 3 sets Moderate weight for 10 reps each leg (last 3 are hard)

*Weight should be 5 lbs heavier than last weeks Monday*

- Place a box (right below knee height) in front of the bar line of the smith machine
- For more glute focused: Push your hips back, front foot should not bend more than 90 degrees, lean forward while keeping a neutral back and core tight, drive through your front heel and squeeze your glute to stand up, lower down slow and control, do not push up/bounce up with your back leg
- For more Quad focused: Keep your hips pretty inline with the bar, torso is upright and core is tight, lower down slow and control, do not push up/bounce up with your back leg

*weight should burn on last 5 reps, be able to control the weight throughout the whole movement*
Reps are per leg

Smith Machine Step Up’s

- Hook the cable onto your ankle strap
- Step away from the cable slightly
- Lean forward slightly
- Squeeze your core and keep it tight throughout the whole movement
- Do Not Swing!!!
- Have a slight bend in both knees
- kickback through your heel and point your foot out slightly
- squeeze your glutes at the top
- keep your upper body slightly rounded forward to avoid hyperextending
- Avoid going super heavy and control the weight throughout the whole movement

*should burn on the last 5 reps*

W2/D1 Monday

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