Name: Playbook - Pierre Vuala - BB:W2: Posterior
Uploaded: 2022-07-07T12:31:43.405Z
Duration: 45 min
Description: BB:W2: Posterior

Pierre R.

- Begin with back supported and weight on your hips
- Bend knees to 90 degrees
- Raise hips towards the ceiling and engage glutes

Weighted hip trusts

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

Hyperextensions

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Revere the motion and return to the initial position

Close grip pulldown

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

Hamstring curls

- keep the back flat and abs engaged 
- hold 1 sec and squeeze at the top of the movement 
- control the weight as you come down

DB tricep kickbacks

BB:W2: Posterior

BB:W1: Active Rest

BB:W1: Chest & Back

BB:W1: Full body

Julien

Hey,  question: can i cut down in two the 15rep excercices? I want to put heavy weights but cannot do 15rep most of the times (knowing that i am trying to gain weight)

Alec

BB:W1: Legs & Abs

Great workout little different than the four sets of 12 I’ve been doing.

Shanw

BB:W1: Shoulders & Arms

BB:W2: Abs & Conditioning

I was a little confused about the bench press. Was that truly in times? And not reps?

BB:W2: Posterior

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