Name: Playbook - Legal Weight - W4/D1 Lower Hip Dominant
Uploaded: 2024-04-27T01:18:40.074Z
Duration: 60 min
Description: W4/D1 Lower Hip Dominant

The 5 method can be performed with almost any exercise. Today, I’m using it with Hip Thrusts. This method creates TUT (time under tension) which helps to build muscle & strength.

For the Barbell Hip Thrust, I’m using 185lbs. You’ll want to choose a weight that is light/moderate being that you will be performing 20 tempo reps total. 

This is how it goes: 

5 Dead Stop Hip Thrusts (touch the ground each rep)
Straight into…..
5 Kas Hip Thrusts (pulse reps)
Straight into…..
5 more Dead Stop Hip Thrusts 
Straight into…..
5 more Kas Hip Thrusts
Straight into….
5 second hold
🔥🔥🔥🔥🔥🔥
Perform 5 sets of this method total.

Hip Thrust 5 Method

Place KB about 2 feet in front of you. Push hips back as you grab onto the KB. Drop butt down & pull the KB through your legs. (this is not a squat. minimal knee flexion only) 
Power through the hips & thrust the KB back in front of you.

Kettlebell Swings

Circuit 1

Step up close to bar, feet hip width apart. Squat down & place hands onto the bar outside of your legs. Drop hips, pull your shoulder blades back, drive your feet into the ground as you pull the bar up. Lock out & push your hips all the way back, bar should come down to mid shins, keep black flat, stand up & lock out.

Barbell Romanian Deadlift

Place bar onto your back & pull the bar down into your traps. Take a big step backwards, knee should touch the ground or at least 1-2” from it. Bring that leg back to the starting point & repeat.

Barbell Reverse Lunge

Circuit 2

Face machine, shoulders under pads. Push hips back as you descend.

Reverse Hack Squat

Lay onto bench, keep hips down & bring legs all the way up & full extension on the way down