Name: Playbook - Meredith Mack - Week 2 / Day 5
Uploaded: 2021-10-01T18:03:06.245Z
Duration: 45 min
Description: Week 2 / Day 5

- Maintain a relatively straight leg position 
- Maintain a stable, "flat", neutral spine 
- Lengthen through the backs of your legs and think about hinging from your hips to lower towards the floor 
- Press calves up and into the leg pad and engage glutes and backs of your legs to move back up to starting position

Hip Extension - 45 Degree Extension Bench

- Engage hamstrings/backs of upper legs 
- Focus on keeping hips/pelvis stable and unmoving
- Think about moving up heels toward ceiling first and then around and in towards pelvis

Prone Hamstring Curl

Glute/Ham Superset

- Maintain a strong, solid, stable spine position
- Arms, shoulders, upper body should be in a relatively locked position
- Push feet down into the floor as you lift the weight 
- This exercise is often done from the floor but does not have to be if you don't have this range available 
- See Training Insight video on Form Considerations and Technique for Deadlift

Deadlift

- Try to engage the backs of your legs before you start moving 
- Maintain a relatively foot flexed position 
- Keep hips and low back relatively still 
- Think about pressing heels down toward the floor first and then back and in toward the machine

Seated Hamstring Curl

- There are several options for glute bridge style exercises if your gym doesn't have this particular machine
- General mechanics are the same though 
- Press through feet and press hips up toward ceiling 
- Squeeze glute muscles 
- Stay aware of how your spine feels 
- Keep focus more on hips and glutes and less on excessively arching your lower back

Glute Bridge - Machine

Ham/Glute Superset

- Maintain a strong, solid, stable torso position
- Maintain a slight bend in your knees that will remain the same amount of bent throughout the exercise 
- Bend at your hip joint to move upper body up, out, and forward towards the floor
- I like to imagine that I'm standing on the edge of a cliff and trying to peer forward and down without falling :) 
- Press feet and heels down into the floor and think about engaging hamstrings and glutes to return yourself to an upright position

"Romanian Deadlift" - 2 legs - DB

- Try to maintain a strong, long line from heels to the top of your head
- Press down into foot plate to raise heels 
- Squeeze lower leg muscles and try pause at the top of the motion
- Maintain muscular engagement as you lower heels in a controlled manner

Week 2 / Day 5

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