Name: Playbook - Sarah Hryniewicz - W1/D5 Lower
Uploaded: 2023-08-03T17:38:41.094Z
Duration: 60 min
Description: W1/D5 Lower

Heather

You are immediately moving from back squats at a heavy weight to back squats at a lighter weight before resting. You’ll want the first (heavy) set to be challenging but you should still have something left in the tank for the second (lighter) set.

- 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

Back Squat Drop Set

Perform one movement directly after the other with no rest between.

- 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

Hip Thrust / RDL superset

You will be performing Bulgarian splits squats at a challenging weight and then immediately drop the weight completely and perform body weight split squats before resting.

Bulgarian split squats

- Split stance, one leg up on a bench/box/chair 
- Lower down, heavy on the heel of your front leg 
-Drive back to starting position

W1/D5 Lower

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