Name: Playbook - Alice (Pineapplebrat) Klomp - Day 26 - Legs (glutes)
Uploaded: 2022-04-15T21:37:49.096Z
Duration: 45 min
Description: Day 26 - Legs (glutes)

Elizabeth

Alexander

Still learning how to engage the correct muscles on the hypers and the balance on the Bulgarian squats.. but when I get it right and have proper flow through a set, It feels great.

Kat Faser

Brittani

I loved this workout. I was able to add 50 lbs to the leg press and feel like this workout program is seriously giving results especially on the booty!

Lexi

It was the best workout I’ve had in a while

Chelsea

carley

Leah

Week 4 and those Bulgarian split squats still KILL😭

Kali

Slowly adjusting more & more to split squats. Form is almost there but not quite.

Angel Martinez

Anybody else totally struggle with split squats?? 😂

Megan

Legs (glutes)
- Barbell hip thrusts 4 sets 8 reps
- Leg press 3 sets 12 reps
- RDL 3 sets 12 reps
- Bulgarian split squat 3 sets 10 reps

Superset 
- Hyperextensions 3 sets 15 reps
- Frog pumps 3 sets 15 reps

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

Barbell hip trust

- Start with a wide stance with your toes pointed out
- Lower the platform bending at the knees
- Keep your back on the pad
- Press through your heels to raise the platform

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

- 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

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

Hyperextensions

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Frog Pumps

Superset

Day 26 - Legs (glutes)

Day 1 - Legs (quads)

Day 2 - Back/biceps/abs

Day 3 - Legs (hamstrings)

Day 4 - Shoulders/abs

Day 5 - Legs (glutes)

Day 6 - Chest/triceps/abs

Day 7 - Rest day

Day 8 - Legs (quads)

Day 9 - Back/biceps/abs

Day 10 - Legs (hamstrings)

Day 11 - Shoulders/abs

Day 12 - Legs (glutes)

Day 13 - Chest/triceps/abs

Day 14 - Rest day

Day 15 - Legs (quads)

Day 16 - Back/biceps/abs

Day 17 - Legs (hamstrings)

Day 18 - Shoulders/abs

Day 19 - Legs (glutes)

Day 20 - Chest/triceps/abs

Day 21 - Rest day

Day 22 - Legs (quads)

Day 23 - Back/biceps/abs

Day 24 - Legs (hamstrings)

Day 25 - Shoulders/abs

Day 27 - Chest/tricep/abs

Day 29 - Legs (quads)

Day 30 - Back/biceps/abs

Day 31 - Legs (hamstrings)

Day 32 - Shoulders/abs

Day 33 - Legs (glutes)

Day 34 - Chest/triceps/abs

Day 35 - Rest day

Day 36 - Legs (quads)

Day 37 - Back/Biceps/Abs

Day 38 - Legs (hamstrings)

Day 39 - Shoulders/abs

Day 40 - Legs (glutes)

Day 41 - Chest/tricep/abs

Day 26 - Legs (glutes)

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Day 26 - Legs (glutes)

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