Name: Playbook - Alice (Pineapplebrat) Bozinovski - W4/D5 Legs (Glutes)
Uploaded: 2023-10-04T17:16:30.211Z
Duration: 45 min
Description: W4/D5 Legs (Glutes)

Holly

Clara

Marisa

swapped the side leg lift squats for resistance band leg lifts… way harder 🥵🔥

Haley

I always enjoy the Friday workouts!! 🍑

Hunter

Was able to do today’s workout at home. Thankful to not have to drive to the gym 30 minutes away

Kaylin

subbed db hip thrusts for barbell just cause i had limited time today. felt good though!

Rebekah

Still don’t really get what the side leg lifts do….still a great workout though!

Megan

Functional leg day with glute isolation added.

- Raise your leg engaging your glute
- Keep your hips squared

Donkey Kickbacks*

- 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*

- 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

- Push your hips back keeping your chest up as you come down
- As soon as you come up raise your leg latterly
- Keep your hips squared as you raise your legs

Squat with Side Leg Lift*

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

Barbell hip thrust

W4/D5 Legs (Glutes)

Jose 

It was extreme but good! Definitely need to rest before class😅

Bryam

Beat my ass—except for the pulse set—it felt awkward so I skipped this one

Kyle

W1/D1 Legs (Quads)

Can you give som alternative exercises for people working out at home? So i dont have to be at a gym to do your workouts☺️

Lovisa

Amazing. Needed this to get my head back in the game.

Jordanna

W1/D2 Back/Biceps/Abs

Feeling incredible!  beyond stoked on how I’m looking - and how I feel. I’m excited to work out first thing in the morning, and enjoy how I feel after.

Kat Faser

Raiza

W1/D3 Legs (Hamstrings)

Spicy. The barbell press struggle is real lol

A little late to the summer challenge but I’m here 💪🏾

Tiana

great quick workout. i know i’ll feel it tomorrow

W1/D4 Shoulders/Abs

I had an issue with the squat from a kneel workout simply because I got some busted knees. So I instead opted out and did sets where I stood up on a box with the desired leg and when I cameback down, did the squat there. Is this working out the same location?

I’m going to feel this tomorrow for sure lol but it was good !

Maya

W1/D5 Legs (Glutes)

Feeling so confident seeing how my body has changed and the progression with weight / endurance.

W4/D5 Legs (Glutes)

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