Name: Playbook - Julia Taylor - W4/D3 Friday
Uploaded: 2022-01-11T14:35:15.560Z
Duration: 80 min
Description: W4/D3 Friday

- 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 heavy weight for 5 reps (all reps should be hard) ( but you can still reach full hip extension)

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


-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

*same weight as this weeks Monday*

Done Directly after you finish your working sets of hip thrust
- Start with an extremely wide stance and knees out and do the reps listed (20), then immediately shift your feet to a normal stance and once again drive your knees out and do the reps listed(20), then bring your feet together still with your knees pointed out and do the reps listed(20)
20-> 20-> 20

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 heavy weight for 5 reps (all reps should be hard)

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

- 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: Warm Up 1 Set 70% of load for 3 reps each leg
- Set 3,4,5: aka Working Sets - 3 sets Moderate weight for 15 reps each leg (last 3 are hard)


- 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: Warm Up 1 Set 70% of load for 3 reps each leg
- Set 3,4,5: aka Working Sets - 3 sets Moderate weight for 15 reps each leg (last 3 are hard)

- 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

*same weight as Monday*

*last 5 reps should burn* 

- Hook the cable onto the far leg of the direction your facing
- with your closer foot, step over the cable
- Lean forward slightly while rounding your back slight to prevent hyper extension
- non-working (closer leg) should have a slight bend in your knee
- working leg should be straight
- while keeping your core tight to prevent swinging & holding onto the cable, kick 45 degrees. (This means you will be kicking inbetween straight back & to the side, a nice medium)
- keep your leg straight, go down and up, you may hold at the top for a better squeeze
*when switching sides face the other direction* cable should always be hooked onto the far leg

W4/D3 Friday

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