Name: Playbook - Nathanael Rush - W1/D2 Posterior chain - High Rep
Uploaded: 2022-06-06T13:19:59.501Z
Duration: 45 min
Description: W1/D2 Posterior chain - High Rep

Roman chair extension

Jefferson squat

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending 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

Romanian deadlifts

- 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

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Body weight walking lunges

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

Lying hamstring leg curls

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

W1/D2 Posterior chain - High Rep

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