Name: Playbook - Liz Connors - W2 D3 - LOWER HINGE
Uploaded: 2024-03-11T15:00:25.332Z
Duration: 60 min
Description: W2 D3 - LOWER HINGE

Some movements were very familiar with, but switching them up in some fun ways! Adding resistance via bands, staggered stances, different barbell placement - this is a gooood one!

• Loop resistance band around bar, either where plates are loaded on or on the handles.
• Step on the resistance band, grab handles & set up as you would for any normal trap bar deadlift.
• Explosive on the way up, pushing through your feet to stand tall & extending knees/hips quickly. Slowwwwww on the way down. As soon as the plates hit the ground, come right back up.
• 8-12 reps.

* Modify by using dbs/kbs & looping resistance band around those.

Banded Trap Bar Deadlifts

• Weight should be mayyyybe 60-70% 5RM. If you’re not sure what that is, just know the last two reps should be TOUGH.
• Roll barbell onto lap & if using glute band, place it above knees. Feet should be more or less stacked under knees. Look forward & push through feet to lift hips up & into extension, squeezing glutes as you do so.
• After bringing hips to full extension, drop just halfway down, push through heels to bring hips up again, then lower to the ground & complete the rep.
• Maintain tension in glutes - make sure you’re not just “bouncing” the half rep.
• 8-10 reps.

* Glute band above knees is optional but will definitely make it spicier!
* Modify with heavy db(s).

1.5 Rep Barbell Hip Thrust

Zercher Good Mornings + 1.5 Rep B-Stance Hip Thrusts

• Place barbell in elbow ditch, keeping hands close to body.
• Keeping back engaged (shoulder blades squeezed together) & core right, hinge at hips & slowly push butt back until back is about parallel to ground.
• One at bottom position, aggressively push through feet to stand tall.
• REPS: 8-12

* Modify with regular good mornings or by using kb/db in goblet hold.

Zercher Good Mornings

• Set back up on hip thrust bench/whatever bench you’re using (in this video, the bench I’m using is way too high for me, so the plates don’t touch the ground at the beginning/end of each rep - ideally they should!)
• Roll bar onto lap. Bring one foot in to normal placement for hip thrust. Other foot will be staggered, toes popped up, heel in line with toes of planted foot - think of this foot as a “kickstand”.
• Looking forward, push through planted foot to lift hips into extension.
• With control, drop hips halfway down, then push through planted foot to lift up again before finally dropping hips all the way down until plates hit ground.
• REPS: 8-10/side

* Modify with dbs &/or leaving out half rep.

1.5 Rep Barbell B-Stance Hip Thrusts

SUPERSET 1

LM Zercher SL RDLs + Slow Eccentric Hamstring Curls

• Set up barbell in landmine situation & be sure to have a relatively light plate loaded on the bar.
• Place barbell in ditch of elbows. Using the plate to support your upper body, stand leaning towards the bar with your inside foot planted, outside leg lifted into bent position.
• Hinge at hips & slowly push butt back/reach non-working leg behind you.
• Once at bottom of movement, push through planted foot & aggressively stand tall, driving hips into extension & driving knee quickly back to starting position.
• REPS: 8-12/side

* Modify with another form of landmine SL RDL or by doing db/kb sl RDLs.

LM Zercher SL RDL

• I used a little hamstring glider thing here, but I actually prefer slider discs. You could also sub in a stability ball or hamstring curl machine.
• Laying flat on your back, lift hips into a bridged position so that you are in a straight line from your shoulders to your knees.
• Quickly pull heels towards your butt & lift your hips up as you do so, maintaining that straight shoulder-knee line.
• Slowwwwly (like 5 seconds) extend legs back out, being sure not to rest butt on ground when you are back in the starting position.
• 10-15 reps.

* Modify with glute bridge walkouts.

W2 D3 - LOWER HINGE

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