Name: Playbook - Naith Barillas - Week 9 Day 5
Uploaded: 2023-07-18T01:16:30.189Z
Duration: 60 min
Description: Week 9 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

- 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

Barbell RDL

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell reverse lunges

- 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)

- Raise and lower your upper body engaging your lower back and glutes

Hyperextensions

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

Week 9 Day 5

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