Name: Playbook - Kololia Atoa - Week 4 - Day 5
Uploaded: 2022-11-01T16:18:48.558Z
Duration: 45 min
Description: Week 4 - Day 5

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach depth below parallel and push through your heels to come back up

Barbell back Squat - close stance

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack squat

- Start a few inches away from the box with a dumbbell in each hand or one against your chest 
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Finish all reps on one leg before switching to the other

Dumbbell box step ups

- Bend your knees bringing the feet flat on the floor hip width apart
- Lift your hips up towards the ceiling
- Lower down towards the ground and repeat

Machine hip thrust

- Bend at the knees lowering your glutes towards your heels
- Stopping before your heels come off of the platform
- Extend your legs to come back up

Pendulum squats

- Stand behind the sled and grab the poles with a high-grip hand position
- Engage your core muscles and push the sled forward, powering through your entire leg 
- Extend your hips and knees as you move the sled forward
- Your foot stance should resemble your natural running position