Name: Playbook - William Everett - Gains on Gainz
Uploaded: 2022-01-07T02:47:05.763Z
Duration: 60 min
Description: Gains on Gainz

- 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 and use your hamstrings to power back to standing

Barbell RDL

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

DB sumo squat

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

- Keeping chest up and back straight perform a squat 
- Once you return to starting position you perform a leg lift
- Bring leg up no further then the hip 
*Make sure to stay in your range of motion
*Perform reps for both legs

Squat + leg lift

- Position yourself on your hands and knees 
- With your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

Donkey kick

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Gains on Gainz

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