Name: Playbook - Mitchell Harbaugh - Lat and hip Party (DAY 2)
Uploaded: 2023-01-28T13:17:23.727Z
Duration: 25 min
Description: Lat and hip Party (DAY 2)

Today isn’t a flow but still a great workout.

Today we learn about our ability to control the contraction of the :

Lats
Hip flexors
Abdominal Breathing

And we learn more about our squat patterns.

Bring awareness to

Your breathing
Pelvis control 
And ability to control the hamstrings without the lower back taking over

1st variation:
Inhale KB and side of core (360) up
Exhale kb drops

2nd variation 
Inhale kb and side of core (360) up
Exhale push out create tension (like a soda can pushing out 360 direction)

Then after maintaining for a few breaths relax and restart

****(For this do 1 min of 1st variation and second min in the set as variation 2)

Belly breath w/ KB

It’s all about pelvis awareness right here!

Keeping the core engaged, breathing deeply, and feeling the hamstrings turn on.

If we can prevent the pelvis from tilting forward (arching the back) we will feel all the right things and gain better control of the legs independently from the pelvis

Deadman

Breathe right

Connecting the lats with oblique work and inside hammie in Ze lunges!

Shoulder stays down, elbow and collar bone drive back.

Focus is is creating as much lat tension as possible

**1 min per side of holding for lat position
**d grip (review hand shape tutorial)

D grip lat twist

Finding lat tension when loading the front leg hip/quad and the back legs inside hamstring!

It’s important we have a good foot position and notice the hamstring on the back leg

For each set hold the rep for 2s

Lat and hip Party (DAY 2)

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