Name: Playbook - Mariah Henke - W5/D1 Legs & Shoulders
Uploaded: 2023-01-04T20:38:55.413Z
Duration: 45 min
Description: W5/D1 Legs & Shoulders

-Stand with your feet shoulder-width apart.
   - Hold the bar against your chest.
   - Engage your core and lengthen your spine as you squat down.
  -  Stop when your thighs are parallel to the floor.
   - Engage your glutes and legs as you return to the starting position.

Landmine Squat

- Start feet shoulder-width apart
- Lean forward slightly and grasp the end of the bar with a neutral grip
- The elbows should be bent and the bar held at shoulder height
- Extend the elbows and push the bar up and forward, keeping it in line with your shoulders
- Pause at the top, don’t lock out the elbows, then return slowly under control

Landmine Shoulder Press

Superset

-Step onto the box with your right foot, extend your right leg and bring your left foot up over the top and across to the other side.
-Touch the floor briefly, extend your right leg, and bring your left foot up over the top and across to the initial side.
-Repeat for the duration of the set and then switch legs

Curtsy step ups

- Hold the dumbbells in front of you with palms facing toward you 
- Maintain a bend in your elbows 
- Raise the dumbbells laterally and up to shoulder height
- Hold one arm at the top while you lower and re-raise the opposite arm
- Alternating back and forth

Dumbbell alt. iso lateral 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

- Start in a standing position with the dumbbells in your hands
- Press the dumbbells to arm’s length
- Lower the dumbbells as if starting a fly
 -Sweep the dumbbells in an arc from the top of your head to your hips
 -Repeat this movement for the desired number of reps

Around the world

- Start with dumbbells in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

- 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

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