Name: Playbook - Legal Weight - W4/D2
Uploaded: 2024-04-27T01:18:41.045Z
Duration: 60 min
Description: W4/D2

For the hip thrust 5 method, continue with this method on week 4  however, Id like you to increase the weight from the previous week and drop the reps to 2's instead of 5's. Being that you're working with only 2 reps at a time, CHALLENGE yourself with weight. GO HEAVY!!!!

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
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Perform 5 sets of this method total.

Hip Thrust 5 Method

Grab 2 dumbbells, feet hip width apart. Push hips back as far as you can while the dumbbells descend down your legs. Go to mid shin or lower. Stand all the way up & lock out.

Dual Dumbbell Romanian Deadlift

Circuit 1

Step up to the bar, feet hip width apart. Squat down & grab the bar with your hands outside of your legs. Pull shoulders back, keeping your lats engaged & core tight. Drive feet into the ground as you pull the bar from the ground. Stand all the way up, lock out & then slowly put the bar back down & repeat.

Barbell Conventional Deadlift

Contralateral means opposite side. The foot that is in front of you will be the working leg so the leg that is resting behind you will be the side that you hold the DB on. Make sure you get full ROM. Knee should touch the ground or get close to it.

Contralateral Dumbbell Bulgarian Split Squat

Circuit 2

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

Prone Hamstring Curl

Place ankle strap or cable handle around the foot, hold onto the cable station. Hinge at the hips with chest close to parallel to the ground. Bring knee in (bend) then kick straight out