Name: Playbook - Mike Smith - Posterior Chain Day
Uploaded: 2023-09-24T20:58:03.429Z
Duration: 45 min
Description: Posterior Chain Day

Teodora

Backside work from back to glutes to hamstrings

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- Begin in a prone position with your legs off the box
- Keeping your heels together and knees bent to 90 degrees 
- Lift legs up until parallel with your back, engage your glutes
- Keeping your back in a neutral position

Reverse hypers

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top

glute bridge

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Posterior Chain Day

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