Name: Playbook - MJ Sowah - W1/D2
Uploaded: 2023-04-17T12:09:53.057Z
Duration: 44 min
Description: W1/D2

Jessica

The primary focus for this day is your back muscles.

- Adjust fit on back squat machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Hack squat Machine standing calf raise

- Adjust leg extension machine to fit
- Select weight
- Extend your legs
- Release your legs back to starting position

Seated leg extension

- Place feet higher on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (glute focused)

- Grab the handle or the bar with an overhand grip
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the rope to starting position

lat pulldown

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up
- Engage your back as you pull up
- Lower the bar with control

Barbell bent-over row

Place your thumbs against the outer part of your thigh, and run both hands down until they touch the bar

Keep your head in a neutral position throughout the lift. This is achieved by looking forwards with your eyes fixed to a spot on the ground about two to three metres ahead of your feet. And focus on keeping your chin up to keep your head in the best position for lifting

Barbell dead lift

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Compound row

Engage your back muscles to maintain a straight spine. Push your chest up and your shoulders back and down.
- press start and start climbing. 
- if it’s your first look down so you don’t miss your steps

W1/D2

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