Name: Playbook - Alice (Pineapplebrat) Bozinovski - W4/D4 Lower body (glute focused)
Uploaded: 2023-10-04T17:16:29.425Z
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)

Cassandra

Laura 👸🏽🤴🏻

Michaela

W1/D1 Lower body (Quad focused)

Loved it. I’m splitting my push and pulls right now but I just separated them and incorporated them into my workouts at the gym separately. So haaappy to be able to get this app!

Amanda

Jessica

Just finished the summer challenge ready to see more results!

Stephanie

W1/D2 Upper body

It was hard! I didn’t get to the circuit part next time I will!

Taylor

Your workout was good, hard to get good form for so of these though

Kayla Mavor

W1/D4 Lower body (glute focused)

Jaclyn

Jackie

Zahraa

W1/D6 Full body

Chloe

Alyssa

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

Nathaniel

W2/D1 Lower body (Quad focused)

Alexander

A little easier this time but damn my arms hurt

Hannah

W2/D2 Upper body

Those single leg hip thrusts are tough! I loved it!

Lucy

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

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!

W4/D4 Lower body (glute focused)

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