Name: Playbook - Mariah Henke - W1/D4 Legs & Shoulders
Uploaded: 2023-01-04T20:38:55.283Z
Duration: 45 min
Description: W1/D4 Legs & Shoulders

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat

- Hold onto a rig and lean away with a dumbbell in your free hand 
- Raise the dumbbell laterally up to head height 
- Lower the dumbbell 
* Work both sides

Leaning dumbbell lateral raise

Superset

- Keep a slight bend at both knees and a neutral spine
- Hinge forward, lowering the dumbbells straight down 
- Drive your hips forward and use your glutes and hamstrings to power back to standing

B-stance dumbbell RDL

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate front raise

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

-Grab a pair of dumbbells and lie chest down on a low incline bench (30-45 degrees).
-Let arms hang down at arm's length with palms facing each other. This is the starting position.
-Begin exercise by raising arms straight out in front of your body at a 30-degree angle so they form a Y with your body. 
-Pause, then lower back down to starting position.

Incline Y raise

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Barbell good morning

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

W1/D4 Legs & Shoulders

My arms were legit shaking after this workout!

Dylan

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