Name: Playbook - Olivia Mogan - W1/D3
Uploaded: 2023-05-19T16:21:08.026Z
Duration: 45 min
Description: W1/D3

Day 3: Hamstrings

1. Landmine RDL 4x10

2. Narrow heel elevated back squat 4x10

3. Cable RDL 3x15

4. Sissy squat 3x12

5. Hip abduction 3x15

- Begin with the end of the landmine bar in your hand and feet hip width apart
- Lower the bar toward the ground pressing your hips back while keeping a slight bend at the knees 
- Stand straight back up pressing your hips forward

Landmine RDL

- Begin with bar positioned on your upper back and your heels elevated
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Narrow heels elevated barbell back squat

- Begin with the cable attachment in your hands and feet hip width apart
- Lower the attachment toward the ground pressing your hips back while keeping a slight bend at the knees 
- Stand straight back up pressing your hips forward

Cable RDL

- Position the bar close to the bottom of the machine, on about the second hook
- Stand facing away from the machine with the back of your lower legs resting against the bar
- Squat down while keeping your torso as straight as possible
- Once you reach parallel, push yourself back up by pressing through your heels and midfoot

Sissy squat

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

W1/D3

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