Name: Playbook - Alice (Pineapplebrat) Bozinovski - Day 12 - Legs (glutes)
Uploaded: 2023-10-04T17:16:29.648Z
Duration: 45 min
Description: Day 12 - Legs (glutes)

🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥

Tori

I feel so much more comfortable now at the gym! I’ve learned how to use all the machines and feel more confident! Can’t wait to see the results after the 6 weeks!

Cera

The barbell thrust was hard today but this was a good workout

Jose 

Elizabeth

Andrea Servello

Isabella

Kat Faser

Gabby

Have to say a lengthy prayer before I can start the Bulgarian split squats.

Steph

Thank you so much. It has really been challenging me and keeping me focused. I switched yesterday with Sunday rest but haven’t missed a day!

Kali

Anyone else have to mentally prepare for Bulgarian squats? Lol

Rachel seay

We love ending w shaky legs lol great workout! I usually can’t do the Bulgarian split squats but I was able to do them today!!

Leah

Getting addicted to the hyperextebsions #bye lower back pain!

Lexi

Abigail

Worked up a sweat and had my muscles burning 🥵🔥

Harley

Brittani

leg days are my favorite but wow my legs are sore

Ashlen

Legs (glutes)	
- Barbell Hip Thrusts: 4 sets of 12 reps
- Bulgarian Split Squats: 4 sets of 10 each leg
- Leg press:	4 sets of 10
- Dumbbell RDL: 4x12
- Glute/Back Extension: 4 sets of failure

- Push through your heels
- Raise your hips
- Engage your glutes at the top
- Lower slowly

Barbell hip trust

- Keep your chest up
- Bring your back knee down until both legs are at about 90 degrees
- Push through your front leg to come up

Bulgarian split squats

- Keep a wide stance with your toes pointed out
- Keep your back on the pad

Wide stance leg press

- Start with dumbbells in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending 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

- Raise your upper back 
- Keep your spine in a neutral position
- Engage your glutes as you go up

Hyperextensions

Day 12 - Legs (glutes)

My legs are shaking after day one 😅🔥

Alexia

I love it! Easy and straightforward guide

Stina

I did it with a friend and our legs feel like spaghetti! I’m excited to continue this program ❤️

Day 1 - Legs (quads)

Burned a nice sweat with this workout!! 💪🏻

Going hard for myself. Thank you for the gift of the guide. I’d be lost and clueless.

Rafael

Dawn Archer

Day 2 - Back/biceps/abs

So sore after day 4! Great workout! Thank you!

Annelise

Hunter

Jordan

Day 3 - Legs (hamstrings)

Chrystalle

I usually don’t work out my arms and shoulders too much. It was a nice change up! Feeling the pump for sure!!

Tara

Day 4 - Shoulders/abs

Hayley

Jasmine

Day 5 - Legs (glutes)

Brenna

Day 6 - Chest/triceps/abs

Much needed! Didn’t have one last week!

Cassie

Happy Easter! I’m glad my rest day landed on Easter, I fueled up with some good food and I’m ready to crush week 2💪🏻

Day 12 - Legs (glutes)

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