Name: Playbook - Alice (Pineapplebrat) Bozinovski - Day 5 - Legs (glutes)
Uploaded: 2023-10-04T17:16:29.562Z
Duration: 45 min
Description: Day 5 - Legs (glutes)

Hayley

Jasmine

Jordan

This was a nice way to ease back into the gym. I could increase or decrease the weight I went to my own abilities. It feels very personalized, like she made it just for you.

Jackie

Kristina

Cassie

Amazing might have to go back for more later!! 🔥🥹

Tiana

Yadeira

My legs kind of feel like jello but I love it ❤️

Elizabeth

Sinjin

Legs were shaking the whole time. Great workout 💪🏻

Alexia

Rdl got to today. But a good Saturday work out.

Alexander

Brittany

The split squats are a killerrrr 😮‍💨

Emily B

Yesika Diaz

Kat Faser

Taylor

The freaking Bulgarians made me wanna die oh my gosh

Violet

Abiola

Really great workout. Still feeling it from other days, great butt pump

Leyva Lara

Did todays and tomorrow’s cause can’t make it and I think I’ll go welcome the snow for my sore muscles 😭

Frank

such a great flute workout, thoroughly enjoyed!

Carley

Still feeling the burn from last leg day lol great workout to get all the muscles moving again! Gonna have to stretch reeeeal well today

Leah

Really sorry from previous days but got through it! Challenge felt.

Kali

This workout is a real kick in the ass! (Pun intended)

Lexi

Each workout has been great, I have been snowed in and this workout was easy to do at home. 😁

Angel Martinez

Sydney

Legs (glutes)	
- Barbell Hip Thrusts: 4 sets of 12 reps
- Glute/Back Extension: 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 5 - Legs (glutes)

My legs are shaking after day one 😅🔥

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

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

Brenna

Tori

Day 6 - Chest/triceps/abs

Much needed! Didn’t have one last week!

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 5 - Legs (glutes)

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