Name: Playbook - Sara Garavuso - D11 : Posterior Chain : Hamstrings, Glutes & Back
Uploaded: 2022-11-27T19:56:25.394Z
Duration: 60 min
Description: D11 : Posterior Chain : Hamstrings, Glutes & Back

Time to crush your workout! Remember to keep a record of the weight being used week after week.

- reps will remain in the 6-8 rep range. You should be increasing weight when you can to keep reps in that range. If you can exceed 8R, increase the weight.
- bar above shoelaces
- Engage your lats
- create a hip hinge (push hips back as if a rope was tied around your waist and someone was pulling it) 
- slight bend in the knee while keeping a straight vertical shin 
- create a tripod stance with foot (big toe, little to and heel should be grasping the floor)
- Pull the bar up with neutral spine, gliding bar along shins and thighs (bar should always be as close to your body as possible) 
- Reach full extension keeping your upper body tight
- reverse movement back down

Conventional deadlift

Weight was increased last week, you should be pushing for 8-10R at this rep range. Complete movements back to back and rest after.

Lay on floor 
- knees bent with feet in floor
- take a slightly wide stance outside of hip width 
- slightly tuck pelvis to eliminate arch in lower back 
- press up and squeeze glutes at the top

Barbell Bridge Thrust - wide stance

- Quick pumps 
- Bottoms of feet opened toward each other 
- Hips tucked

DB Frog Pump

Glute Compound Set

- If you can exceed 12R per arm at the weight, you need to increase the weight.
Using a barbell place in a landmine set up or just flat on the floor
- use small weights (small increments) instead of bumper plates to have a greater range of motion
- stand over bar so it’s in between legs 
- create a good base and slightly bend over
- hold bar with one hand and row up to sternum
- keep elbows tucked at the side 
- 12R per arm

Single Arm Landmine Row

Weight was increased last week. Aiming for 10-12R, if you can complete more than 12R thats your sign to increase the weight. Complete movements back to back : complete 10R drop weight by 10-15lbs and do 5 more reps. You should be hitting failure by the last rep on the drop set. If you aren’t, you need to increase the weight to make it more difficult.

- Drive hips into pad (do not let hips raise off pad) 
- full range of motion

Hamstring Leg Curl

Hamstring Curl Drop Set

Complete movement back to back. Complete 10 reps and then drop weight by 10-15lbs and complete 5 more reps

Seated, knees pushing against pads, straight neutral back, as you pull down go just below chin, wrists stay stacked/over elbows, think of creating a straight line

Lat Pull Down

Lat Pull Down Drop Set

Staggered stance where one foot is slightly placed behind the other. Hips are centered and feet hip width apart. 
- complete one side for 15R and switch sides. 
- hold KB with opposite hand as foot that is forward

D11 : Posterior Chain : Hamstrings, Glutes & Back

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