Name: Playbook - Kololia Atoa - Week 4 - Day 1
Uploaded: 2022-11-01T16:18:48.537Z
Duration: 45 min
Description: Week 4 - Day 1

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

Barbell hip thrusts

- Place your upper back on the edge of the box or bench 
- Bring your hips up engaging your glutes and all the way back down for a full hip thrust

Elevated hip thrusts

Superset 1

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring curls

- Place knees on pad
- Legs remain bent as the torso descends
- Legs extend to initiate the ascent
- Core remains braced
- Make sure whole body stays in line, hips should not break the starting position

GHD hamstring

Superset

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you on the wall
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes