Name: Playbook - Naith Barillas - Week 11 Day 5
Uploaded: 2023-10-19T17:31:42.661Z
Duration: 60 min
Description: Week 11 Day 5

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Barbell good morning

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Position yourself on your hands and knees 
- With your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

Donkey kick (extended)

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

Week 11 Day 5

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