Name: Playbook - Alice (Pineapplebrat) Klomp - W4/D4 Lower body (glute focused)
Uploaded: 2021-09-20T17:12:06.593Z
Duration: 45 min
Description: W4/D4 Lower body (glute focused)

I’m weak and wobbly 😂😮‍💨 thanks homie.

Brittani

Daisy Gallegos

Warmup x 4
- Bridges 10 reps
- DB goblet squat 10 reps

Superset x 4
- Bridges x8
- Bulgarian split squat x 10 (per side)

Superset
- Kickbacks x 10
- Cable hip trust x 12

Circuit x 3
- Single leg hip trust x 10
- Leg extended raises x 20
- Situps x 15

- Press through your heels 
- Engage your glutes at the top
- Pause and lower slowly

Bridges

- Hold the DB at chest height
- Push your hips back as you come down 
- Keep your chest up
- Reach parallel and come back up

DB goblet squat (light dumbbell)

Warmup

- Press through your heels 
- Engage your glutes at the top 
- Pause and lower with a controlled motion

Bridge

- 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

Superset

- Kick your leg back keeping a bend at the knee
- Engage your glute as you kickback
- Keep your hips squared

Kickback

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable hip trusts

- Push through your heel raising your hips
- Keep your hips squared
- Engage your glute at the top

Single leg hip trust

- Keep lower back on mat
- Extend one leg then the other

Alt. leg extensions

- Come up engaging your core
- Pause and lower slowly

Situps

Circuit

W4/D4 Lower body (glute focused)

Fast paced and great to get the heart rate up. Happy for the fat burning exercises!

Jackie

Anna

Difficult af. But damn it feels good to be back

Frida

W1/D1 Lower body (Quad focused)

My arms were burning before I even left the gym! Loved this workout

I’m used to doing the 6-week program so this was definitely different for me but In a good way

Jasmine

Rudy

W1/D2 Upper body

Great start to my morning. I really felt like my glutes were on fire!

The Bulgarian split squats…f*** This was such a good workout! I slowed it down to really focus on form. Thanks, Alice 🦵🙌🏻😮‍💨

Emily Weiss

Zahraa

W1/D4 Lower body (glute focused)

Robin-Maria

Really solid full body workout. Fair play. Only comments would be A. More detail on the mechanics of the workouts i.e feet placement, “avoid lifting shoulders”, that kind of thing and B. Alternative workouts if you dont have access to the machines included.

James

W1/D6 Full body

Alyssa

I started getting back into working out everyday after years of not doing it and that kicked my ass lol

Nathaniel

Taylor

W2/D1 Lower body (Quad focused)

Alexander

A little easier this time but damn my arms hurt

Hannah

Brendaa

W2/D2 Upper body

I can’t get the hang of the cable pull throughs so I’ve been substituting for hyperextensions. I knowww I should just try to work thru it but I get frustrated doing an exercise when I don’t feel mind-to-muscle connection.

Also with the hip thrust/split squat set I use the smith machine. I like it cuz I can load heavy weights for hip thrusts and it’s easier to balance for the split squats!

Jessica Quick

Great workout — I really like the video demonstrations. I’m not used to some of these exercises so it’s a helpful reference to make sure I’m doing it correctly.

Victor

Delanie

W2/D4 Lower body (glute focused)

I’m confused bc for the warmup circuit it says squats in the description. But then in the actual workout it says incline push-ups🧐

Been doing squats bc push-ups already come later and I can only do so many lol

W2/D6 Full body

I started adding ankle weights to these workout and oh my….

I've never been so stinky and sweaty after a floor workout! Feels good💪🏼💪🏼

Perfect workout at home when you don't want to go to the gym right after Christmas!

Ashleigh

W3/D1 Lower body (Quad focused)

Great workout! It would be cool to have a memo feature to track what weight you’re pushing so you can see progress, or just not forget for the next workout lol

Leah

W3/D2 Upper body

Amazing workout. Glutes are super tight 😂

I wish I could get some tips on how to set myself up since some of these variations are different than what I’m used to.

Madalynn Spyker

W3/D4 Lower body (glute focused)

Brianna Kopernik

Alma

W3/D6 Full body

This one is really great! Challenging and I feel great afterwards

Viktor

W4/D1 Lower body (Quad focused)

As always, a great way to work out my upper body. Challenging and enjoyable!

W4/D2 Upper body

It was challenging and awesome! This is the first time I’ve actually finished a workout plan 🥳💪🏾

Nyero

It’s given me the results I’ve always worked so hard for before but never got, til now with your program! 😭😭😭❤️

W4/D4 Lower body (glute focused)

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