Name: Playbook - Julia Taylor - W5/D3 Friday
Uploaded: 2022-01-11T14:10:51.427Z
Duration: 92 min
Description: W5/D3 Friday

- Warm Up 1 Set 30% of load for 3 reps
- Warm Up 1 Set 50% of load for 3 reps
- Warm Up 1 Set 70% of load for 3 reps
- Working Sets - 3 sets heavy weight for 6 reps (5 total 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
-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

SMITH MACHINE HIP THRUST

- Warm Up 1 Set 30% of load for 3 reps
- Warm Up 1 Set 50% of load for 3 reps
- Warm Up 1 Set 70% of load for 3 reps
- Working Sets - 3 sets heavy weight for 6 reps (5 total 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
- Bring your hips down right above parallel 
- 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)
- Begin by pulling the slack out of the bar then ￼ initiating the lift by straightening your knees and hips at the same time (your hips should never shoot up first)
- the bar should glide along your legs throughout the whole movement (always put the weight down the same way you picked it up )

Barbell Conventional DeadLift

- Warm Up 1 Set 30% of load for 3 reps
- Warm Up 1 Set 50% of load for 3 reps
- Warm Up 1 Set 70% of load for 3 reps
- Working Sets - 3 sets heavy weight for 6 reps (5 total lbs heavier than last weeks Friday)

-Place your front foot slightly in front of the bar path
-Place your back foot back and back legs knee pointed out slightly
-Bar should be lower on your back
-KEY*** Keep your HIPS back so that you’re leaning over and the bend in your front leg never goes over 90 degrees

Smith Machine Glute Focused Lunge

- Warm Up 1 Set 50% of load for 3 reps
- Warm Up 1 Set 70% of load for 3 reps
- Working Sets - 3 sets moderate weight for 20 reps, close to failure. Last 5 reps should burn and be extremely hard (same weight as 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
-Foot should be place so that when you are at the top your knees are a 90 Degree angle
-Non working leg should be in the air or ankle on opposite Knee as a regression
-too close= too much quad
-too far= too much hamstring
-hinge at your hips and go up and down

Smith Machine Single Leg Hip Thrust

- Place your feet on the closer foot placement
- Point your feet out slightly
- Lean forward while rounding your upper body slightly forward
- Go out as far as you can without swinging, control the weight the whole time

*weight should be hard/burn on the last 5-7 reps*

W5/D3 Friday

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