Name: Playbook - Tune Into Fitness - W6/D4
Uploaded: 2022-11-30T18:25:25.608Z
Duration: 60 min
Description: W6/D4

1. BB RDL 

Tri-set:
2. Double DB Sumo Squats 
3. Lying Leg Curl
4. Sled Push/Pull 

5. DB Step Up 
6. DB Single Leg Hip Thrust 

Superset:  
7. Banded Bridge w/ Abduction
8. Sit Up to Oblique Crunch

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

BB RDL @55-65% of 1RM

2. Double DB Sumo Squats 
3. Lying Leg Curl
4. Sled Push/Pull

- Stand with your feet in a wide toed out stance, holding two dumbbells forward of the body
- Sit your hips back and down into a squat
- Press through your heels and extend both legs to stand back up to starting position

Double DB Sumo Squat

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Machine Lying Leg Curls

Push:
- Load a prowler sled and stand facing it at arm’s length
- Grip each bar with one hand either with your arms straight or elbows flexed
- Hinge at the waist keeping your spine neutral and your chest/head up
- Drive your feet into the floor to push the sled forward
- Place one foot in front of the other in a walk, run or sprint

Pull:
- Load a prowler sled and stand facing it at arm’s length
- Grip each bar with one hand either with your arms straight 
- Simply pull the sled by walking backward with your arms extended and torso upright 

25 yards down & back = 1 rep

Sled Push/Pull

Tri-set

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat
- Complete desired reps then repeat on the opposite side

12 reps each side

DB Step Ups

- Place your upper back on a bench and a dumbbell at your hip
- Raise the opposite leg of the ground
- Push through your heel raising your hips
- Engage your glutes as you raise
- Lower your hips with control
- Complete desired reps then repeat on the opposite side

15 reps each side

DB Single Leg Hip Thrust

7. Banded Bridge w/ Abduction
8. Sit Up to Oblique Crunch

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your knees out against the resistance of the band, then bring them back in
- Lower back down to starting position

Banded Bridge with Abduction

- Lying on the ground
- Explosively sit up, tucking one knee and the opposite elbow 
- Repeating back and forth for time or reps

10 reps each side

W6/D4

More workouts from Tune Into Fitness