Name: Playbook - Alyssa Wright - W1/D4 Legs - Glute Focused
Uploaded: 2023-01-06T17:48:38.609Z
Duration: 60 min
Description: W1/D4 Legs - Glute Focused

I love how targeted all the work outs are. I finish my work outs and I think they weren’t that tough and then the next morning I’m so sore!! Love it.

Jackie

Ashley

Jumping into another Lower Body day this week. Today’s workout you will see more compound lifts such as deadlifts and barbell hip thrusts. With that being said- if you are not comfortable using Barbells you’re able to use Dumbbells, Kettle Bell's, or EZ Bars for the exercises listed. 

To see an overview of the full workout, click the Start Now button below and it will break down the exercises, reps, and sets. It will also show a demonstration video of the proper way to do the exercise.

Before jumping into the workout to warm-up your muscles and to prevent injuries we will begin with a warm-up below.

The Warm-up:
10 minutes on the stair master or bike (Moderate pace)
Leg swings (left leg/ right leg) 10-20
Banded Air Squats 2 x 10
Seated Abductions 2 x 20

The Workout: (Pushing the START NOW button will break down the reps + sets for you)

*OPTION: Keep a notes section in your phone to track how much weight you’re using each exercise, sets and reps to challenge yourself daily and weekly! *

- Begin by standing both feet on an elevated surface 
- grab an appropriate weight for you
- Control weight all the way down

Deficit squat

- Position yourself on your hands and knees 
- Keep your hips squared
- Lifting your leg straight back and up toward the ceiling, engaging your glutes 
- Cross your lifted leg over kneeling leg, and touch the floor with your toe
- Return to starting position and repeat for time or reps

Rainbow

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Curtsy lunge

Bench Knee Drive Hops

Superset

W1/D4 Legs - Glute Focused

Best leg out I’ve done in a long time !!

Sydney

Loved this work out! I did it yesterday but accidentally didn’t log it!

Challenging but finish-able! Realistic workout that made me feel determined to finish with pushing myself.

W1/D1 Leg Day

Melisa

Just adding a few more work outs to shoulders! Loved it though!

Angela

W1/D2 Shoulders

Katelyn Rodriguez

Very targeted! Excited to see how I feel tomorrow.

Chase

W1/D3 Full Back

W1/D5 Outdoor workout OR Rest Day

My legs are gassed. Best leg day I’ve ever had. 🥵

Trish Otten

W2/D1 Leg Day

The tricep exercise laying down had me 😮‍💨

Loving these cables! I’ve always been intimidated but the videos make me confident before even starting!

W1/D4 Legs - Glute Focused

Community

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