Name: Playbook - Liz Connors - W1 D3 - HINGE (DEADLIFT + HIP THRUST)
Uploaded: 2024-03-02T17:39:25.738Z
Duration: 60 min
Description: W1 D3 - HINGE (DEADLIFT + HIP THRUST)

Starting out with some not crazy heavy sumo deadlifts, moving into iso hold hip thrusts & 1.5 Rep RDLs 😩 then some accessory work. Loveeeee this one.

• Set up as you would for a normal deadlift but with feet at least shoulder width apart, if not a bit more, & toes slightly flared out. You can play around with the foot placement a bit. Be sure to keep knees in line with toes.
• Hinge at hips, push butt back, grab bar & keeping back flat, push through feet to stand up, & hinge at hips to lower back down.
• 8-10 reps.

* Modify with heavy kb or db sumo deadlifts.

Barbell Sumo Deadlifts

• Place bottom of shoulder blades on top of bench, feet hip to shoulder width apart, knee angle at top of thrust should be 90 degrees.
• Look forward & push through feet (especially heels) to bring hips up into extension.
• Squeeze glutes & hold for 3 seconds at top.
• 8-12 reps.

* glute band is optional! can sub in dumbbell(s) if barbell is not available.

ISO Hold Barbell Hip Thrust

• Stand with feet about hip width apart.
• Hinge at hips, push butt back as far as possible, keeping bar close to legs.
• At bottom, push through feet to come up halfway.
• Push butt back again, & then at bottom push through feet to stand all the way up.

REPS: 8-12

* Modify with dumbbells/kettlebells!

Barbell 1.5 Rep RDLs

SUPERSET 1

Landmine SL RDL -> Knee Drive + Seated Barbell Good Mornings

• Set landmine up perpendicular to your body & so that you are holding end of barbell with same hand as working leg.
• Begin with non-working knee up.
• Hinge at hips, push butt back. & reach non-working leg towards wall behind you - all while maintaining neutral spine & keeping barbell close to working leg.
• Pause for a brief moment at the bottom, then aggressively push through planted foot to extend hips & knee, & drive knee of non-working leg up.
• Keep core engaged to pause at the top for a moment before beginning next rep.
• 8-12 reps/side.

* Can sub in db/kb if barbell is not available.

Landmine SL RDL + Knee Drive

* Today, we’re working on mobility a bit, so let’s not go crazy heavy - we’re shooting to get our torso as close to parallel to the floor as we can!
• Sit on edge of bench, barbell resting on upper back, feet slightly outside of 90 degree knee angle & about shoulder width apart.
• Hinge at hips, push butt back, & lower chest/ribs down towards the floor/bench while maintaining a relatively flat back. Again, today were shooting to get our torso as parallel to ground as we can!
• Push through feet (especially heels) to sit back up.

REPS: 10-12

* Modify by holding db/kb either on upper back or in a goblet hold.

Barbell Seated Good Mornings

SUPERSET 2

Slow Eccentric SL Hamstring Slides + KB Swings

• Lay flat on back, one heel on slider disc, close to butt. Other leg is “free”.
• Lift hips & slowly slide foot on disc out away from you, extending your leg, but keeping your hips off the ground. Think 3-5 seconds to extend leg all the way out.
• Think of using your hamstrings/posterior chain to pull the disc back in, bending your knee & lifting your hips as you do so.
• 10-12 reps each side.

* Modify with ball hamstring curls or regular single leg/b-stance glute bridges.

Slow Eccentric SL Slider Hamstring Curls

• Start with KB on ground about a foot in front of you.
• Hinge at hips, sit butt back, grab KB & “hike” it back between your legs.
• Push feet through floor & powerfully drive hips  /knees into extension to stand up, allowing the KB to swing freely - you should NOT be lifting with your arms.
• Hinge at hips & KB swing back between your legs again.
• 10-15 reps

* Practice makes perfect with these! You want to make sure you’re being very quick & powerful with these, or else it’ll feel super awkward!

W1 D3 - HINGE (DEADLIFT + HIP THRUST)

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