Name: Playbook - Alice (Pineapplebrat) Bozinovski - Day 33 - Legs (glutes)
Uploaded: 2023-10-04T17:16:29.755Z
Duration: 45 min
Description: Day 33 - Legs (glutes)

Tiana

I am dripping with sweat 💪🏻💪🏻

Elizabeth

Bailey

Even at week 5 Bulgarian Split Squats still kill me

Megan

Upped my split squat and RDL weights! Noodle leg day 🍜

Leah

Legs (glutes)	
- Barbell Hip Thrusts: 4 sets of 12 reps
- Hyperextensions : 4 sets of 10 reps
- Bulgarian Split Squats: 4 sets of 10 each leg
- Dumbbell RDL: 4x12

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

Barbell hip trust

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

Hyperextensions

- 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

- 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

Day 33 - 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

Tori

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💪🏻

Did this yesterday body felt like I needed it.

Sinjin

Day 7 - Rest day

Legs were shaking as I was walking out of the gym. 😅

Legs are burning an I cannot walk 😂 successful workout 🦵🏼

Alexis

Day 8 - Legs (quads)

Jaqueline Cabello

Jose 

Day 9 - Back/biceps/abs

Can barely walk after that one #hammysburning

This one was tough to finish! Felt the burn from start to finish

Day 33 - Legs (glutes)

Community

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