Name: Playbook - Sarah Hryniewicz - W1/D1 Lower
Uploaded: 2023-08-03T17:38:40.976Z
Duration: 60 min
Description: W1/D1 Lower

Mayra

- Begin with bar positioned on your upper back
- Brace your core and keep your chest lifted
- break at your hips and bend at your knees, like you are sitting down
-push through your heels to power back up

Barbell back squat

-rest barbell on your shoulders and chest, elbows high
-engage your core
-break at the hips and bend at the knees
-lower down staying heavy on you mid foot/heels
-drive back up to starting position

Barbell front squat

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell RDL

-begin in a standing set position 
-one leg goes back into the lunge, stay heavy on front heel 
-the plate gives additional range of motion, but is optional
-power back up to starting postion

Reverse Lunge

-extend your legs and your arms back behind you
-palms facing up, grab the top of your dumbbell 
-bring your elbows to your knees and reach the dumbbell up towards the ceiling 
-control the way back to starting position

DB crunch

-extend your legs 
-hands up in front of you face
-use some momentum to power yourself up
-opposite hand to opposite foot 
-control the way back down

W1/D1 Lower

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