Name: Playbook - Kenza Tounakti - W7/D4
Uploaded: 2023-09-23T14:03:50.657Z
Duration: 45 min
Description: W7/D4

- Seated hamstring curls 3x10-20 RIR:2-4
- Machine calf raises 3x10-20 RIR:2-4
- BB or Machine hip thrust 3x10-20 RIR:2-4
- DB romanian deadlift 4x8-12 RIR:2-4
- Single leg press 3x8-12 RIR:2-4
- Glute medius kickback 3x8-12 RIR:2-4

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead bug

Drive knee as far in front of your toes as you can without your heel coming off the ground 

This helps your improve the range of motion at your ankles

Ankle mobility

Deep lunge to hamstring stretch

Hip mobility

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend at the knee, reaching your hands in front of you

Cossack (each side)

Go as deep as you can without rounding your lower back

Assisted squat

Lower body dynamic warm up

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Machine standing calf raise

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips
- Lean back so your shoulders are on the bench and position the bar above your hips
- Drive your hips up lifting the bar
-  In the top position your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly

Barbell hip thrusts

- Stand tall, holding a dumbbell in each hand 
- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

Dumbbell RDL

- Position foot midway on platform
- Lower slowly and push through your heel

Single leg press

- Push back and up with your foot pointing at a 45 degree angle and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

W7/D4

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