Name: Playbook - Kololia Atoa - Week 3 - Day 3
Uploaded: 2022-11-01T16:18:48.521Z
Duration: 45 min
Description: Week 3 - Day 3

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- Start with the barbell on your upper back
- Front squat loaded 
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell reverse lunges

- Support upper back on a bench and the smith machine barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Smith machine hip thrusts

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

- Holding the end of the landmine bar at the chest while leaning onto the weight 
- Push your hips back and down as you lower into a curtsy lunge 
- Reach full lunge and push through your heels to stand up