Name: Playbook - Olivia Mogan - W1/D3
Uploaded: 2023-05-19T16:21:08.028Z
Duration: 45 min
Description: W1/D3

Day 3:

1. Hip thrust 4x5 *HEAVY

2. Smith machine good mornings 3x8

3. Bulgarian split squat 4x10 (each side)

3. Landmine squat 3x12

4. Seated leg extension 3x15

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips
- Lean back so your shoulders are on the bench and position the bar above your hips
- Drive your hips up lifting the bar
- In the top position your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly

Barbell hip thrust

- Start with the bar 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

Smith machine good morning

- Find yourself a step, box, bench or any other contraption that you can rest a foot on, it needs to be about knee height
- Hold the dumbbells at your sides
- Get into a forward lunge position with torso upright, core braced and hips square to your body, with your back foot elevated on the bench
- Your leading leg should just under 2ft or so in front of bench 
- Lower until your front thigh is almost horizontal, keeping your knee in line with your foot (Don't let your front knee travel beyond your toes)
- Drive up through your front heel back to the starting position
- Complete desired reps then repeat on the opposite side

Dumbbell bulgarian split squat

- Holding the end of the landmine bar in front of your body, feet shoulder width apart
- Push your hips back and down as you lower
- Reach parallel and push through your heels to stand up

Landmine squat

- Select the desired resistance on the weight stack and insert the pin
- Adjust the seat so that the knees are directly in line with the axis of the machine
- Sit down and position your shins behind the pad at the base of the machine
- Take a deep breath and extend your legs as you flex your quadriceps
- As you lock out the knees, exhale to complete the repetition
- Slowly lower your feet back to the starting position

W1/D3

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