Name: Playbook - Richard Duchon - W2/D5
Uploaded: 2021-01-18T11:44:24.781Z
Duration: 60 min
Description: W2/D5

Valentin

Barbell hip thrust 5 x 12,12,10,10,8
Bulgarian split squat 4 x 12
Slow eccentric romanian deadlifts 3 x 15 

Superset:
Dumbbell 1-1/4 font squats 3 x 12
Back extension 3 x 20 (last set as many reps as possible)

Abduction with bands 3 x 20 (last set as many reps as possible )
Reverse ab crunch 3 x 10 
Oblique twists 3 x 10

- Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.
- Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
- Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.

Barbell Hip Thrust

-Stand with both feet together while holding a dumbbell in each hand with a bench a few feet behind you.
-Lift and reach one leg back and place your foot on the bench.
-Lower yourself down with the leg on the floor as the primary mover. 
-Stand up out of the bottom to full extension.
-Repeat

Bulgarian Split Squat

- Stand with your feet shoulder width apart.
- Holding two dumbbells by your sides, bend at the hips, keeping your knees soft and feet planted on the floor.
- With arms straight, reach toward the space between your feet as far as you feel comfortable without rounding through your lower back or losing the feeling of having your feet planted into the floor.
- To stand, press the floor away.

Dumbbell Romanian Deadlift

-Stand with feet shoulder width apart while holding a dumbbell by its end at your chest goblet style. 
-Lower your body into the bottom of a squat.
-Stand ¼ of the way back up and then return to the bottom.
-Stand all the way up now to full extension.
-Repeat

Dumbbell 1-1/4 Front Squat

- Lie face down on a hyperextension bench, tucking your ankles securely under the footpads.
- Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction.
- With your body straight, cross your arms in front of you or behind your head. This will be your starting position. Tip: You can also hold a weight plate for extra resistance in front of you under your crossed arms.
- Start bending forward slowly at the waist as far as you can while keeping your back flat. Inhale as you perform this movement. Keep moving forward until you feel a nice stretch on the hamstrings and you can no longer keep going without a rounding of the back. Tip: Never round the back as you perform this exercise. The key thing is that you go as far as your body allows you to without rounding the back.
- Slowly raise your torso back to the initial position as you inhale.
- Repeat for the recommended amount of repetitions.

Back-Hyper Extension

Superset

- Select the weight you would like to use, then adjust starting position so knees are together with pads outside knees.
- Push against pads through a complete range of motion.

Hip Abduction (with bands)

Lay on the ground and place your fingers and hands under your lower back for support.
-Raise your legs towards the ceiling until they are at 90 degrees above you.
-Lower your legs back down stopping short of touching the ground.
-Repeat

Reverse Ab Crunch

-Sit on the ground with your legs elevated off the ground while holding a weight near your lap on both hands.
-Rotate the weight to one side and towards the floor and then to the opposite side.
-Repeat back and forth.

Oblique Twist

W2/D5

Fabian

Jihan

Awesome work out, got me questioning my fitness level!

Love it, although I do wish there was a note section where I can record my weight and if I struggled with anything.. M

W2/D5

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