Name: Playbook - Sarah Hryniewicz - W2/D3 Lower
Uploaded: 2023-08-03T17:38:41.126Z
Duration: 60 min
Description: W2/D3 Lower

- 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

-keep shoulders down and back, core stays engaged 
-one foot firmly planted on the ground and  keep a soft bend at your knee
-lower dumbbells to the ground as you send your hips back behind you
-power your hips through the top of the movement

Single Leg RDL

RDL Superset

- 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

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