Name: Playbook - Sara Garavuso - D5 : Lower Body
Uploaded: 2022-11-27T19:56:09.679Z
Duration: 60 min
Description: D5 : Lower Body

Welcome to day five of November’s monthly programming! There is a slight change to the weekly split - looking forward to seeing you crush your goals and knock out one workout at a time!

Complete movements back to back. Rest after

- 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

- 6R per leg 
- Stand sideways with working leg closest to bar
- other foot in b stance out to the back/side (back leg is like a kick stand to keep stability, weight should be in front working leg)
- hips remain centered 
- you can hold bar with one hand or both like I am here 
- hinge hips back while keeping working front legs shins vertical 
- lower bar guiding down shin until you feel the pull in hamstring
- reverse back up

B Stance Landmine RDL

Landmine Compound Set

Complete: 8 full reps, 8 second hold, 8 pulses back to back 
- rest after

- use a bench that’s at a height that creates a tabletop at full extension 
- at the top of movement your hips should be inline with shoulders and knees 
- at the top of movement there should be a 90 degree angle from hip to knee to ankle 
- pelvis tucked and squeeze glutes at the top of the movement
- chin stays tucked to chest 
- neutral spine  
- in a KAS thrust : think of it as a half rep and not doing a full range of motion like you would in a normal thrust. you want little movement in your knees, they should remain semi in place - this will target more glutes

Barbell KAS Glute Thrust

Go directly into a 8 second hold 
- at the top of movement your hips should be inline with shoulders and knees 
- at the top of movement there should be a 90 degree angle from hip to knee to ankle 
- pelvis tucked and squeeze glutes at the top of the movement
- chin stays tucked to chest 
- neutral spine

Barbell Hip Thrust Hold

- small quick pumps : squeeze glutes at the top each time 
- use a bench that’s at a height that creates a tabletop at full extension 
- at the top of movement your hips should be inline with shoulders and knees 
- at the top of movement there should be a 90 degree angle from hip to knee to ankle 
- pelvis tucked and squeeze glutes at the top of the movement
- chin stays tucked to chest 
- neutral spine

Barbell Hip Thrust Pulses

Hip Thrust / Rep Drop Set

Complete each leg back to back rest after you finish full set

- 8R per leg 
Position will create a more glute biased Bulgarian split squat
- take a more forward stance and slightly lean torso forward to create a hinge at the hips 
- shin should remain more vertical throughout movement
- squat down pushing back knee toward the bench/ground to create a more split position 
- reverse movement back up

Dumbbell bulgarian split squat

- 5R per leg 
Position will create a more glute biased Bulgarian split squat
- take a more forward stance and slightly lean torso forward to create a hinge at the hips 
- shin should remain more vertical throughout movement
- squat down pushing back knee toward the bench/ground to create a more split position 
- reverse movement back up

Bulgarian Split Squat Bodyweight

Bulgarian Split Squat Drop Set

- Feet placed in a close stance and low on the sled
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (quad focused)

Complete movements back to back then rest

- 8R per leg 
- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Alternate sides

D5 : Lower Body

More workouts from Sara Garavuso