Name: Playbook - Michayla Morss - W3/4/D5 Hamstrings/glutes and chest triceps shoulders!
Uploaded: 2022-08-25T00:01:11.801Z
Duration: 45 min
Description: W3/4/D5 Hamstrings/glutes and chest triceps shoulders!

It’s hammy day! We sprinkle in some upper body with a focus on chest, triceps and shoulders today!

- Slowly lower the bar with a slight bend in your knees, hinging 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
- Do not hyperextend your lumbar. Keep it neutral while engaging your glutes

Barbell RDL

- 1:2:3:1 
- Adjust the seat accordingly
- Bring your heels towards your glutes (1 second) and flex your toes on the way down
- Hold at full contraction for 2 seconds
- With control, point your toes and extend your legs for a 3 second count to the starting point

Hamstring curls

- Hook one ankle into the cable machine
- Step the opposite foot over the cable into a plate
- With the working leg, keep your hips squared and kick out towards the same side the plate sits on (Ex. If your right leg is starting, kick right) 
- Switch legs

Cable Curtsy Kick Back

- Support upper back on a bench and the barbell across your hips
- Both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting
- Get a brief pause at the top to engage your glutes

Barbell hip thrusts

- Begin with hands on the bars and standing on the food pad
- Lower down until your arms are bent to 90 degrees
- Extend elbows to lift back up
- Tip: to avoid injury, don’t lock your elbows out at the top

Assisted dip machine

- Position the bench completely upright
- Starting at shoulder height, press the dumbbells overhead
- Lower back down with control
- Keep your back flush with the bench

Dumbbell Military press

- With two dumbbells, raise your straight arms out in front of you to shoulder height
- Then proceed to raise them straight out to your sides, shoulder height
- A front and lateral raise is 1 rep

Front and Lateral Raises

- Place your bench at a low incline and start with the dumbbells at shoulder height
- Press the dumbbells up, straight above your chest
- Engage your pecs and lower with control back to starting position

Dumbbell low incline bench press

- Start with your lower calves on the ball
- Lift your hips as high as you can and engage your glutes 
- Curl your legs all the way into your glutes
- Keeping your hips high, extend your legs back to starting position 
- Don’t drop your hips!

W3/4/D5 Hamstrings/glutes and chest triceps shoulders!

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