Name: Playbook - Sarah Hryniewicz - W1/D3 Lower
Uploaded: 2023-08-03T17:38:41.032Z
Duration: 60 min
Description: W1/D3 Lower

This is a high volume leg day-we are working with a decreasing and increasing rep count. Focus on choosing your weights wisely- as the rep count goes down, you add weight. As it goes back up, try to match the same weight you did when you previously worked with that rep count. Ideally you’re choosing weights that make it very challenging to reach given rep count but be patient with yourself about finding those weights. The more you see these types of rep schemes the easier it will be for you to choose weights accordingly.

- Support upper back on a bench and the barbell across your hips
- Feet about hip width apart 
- Power your hips up towards the ceiling and control the way back down

Barbell hip thrusts

- 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

- Feet wider than hip width apart, toes slightly pointed out
- Stay heavy on your heels/ mid foot as your lower down
- Keep core engaged and chest lifted 
- Power back up to starting position

DB sumo squat

- Stay heavy on the heel/ midfoot of the leg that remains on the bench 
- Break at the knees and hinge at the hips to lower yourself down
- Tap the ground with your opposite leg and drive back up to starting position

Side Step Down Toe Tap

-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/D3 Lower

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