Name: Playbook - Amanda Amaral - WEEK 3 - DAY 1 : Legs + Glute
Uploaded: 2021-03-10T17:28:57.415Z
Duration: 60 min
Description: WEEK 3 - DAY 1 : Legs + Glute

Welcome to week 3 - day 01

Workout breakdown:

▫️WARMUP

➵ Goblet squat
➵ Squat into curtsy lunge
➵ KB swing foot pop
➵ Barbell deadlift 
➵ Barbell back squat
➵ Elevated foot Glute bridge
➵ DB sumo squat X Pulse squat

Lift the knee up to your chest. Wrap both arms around your knee/shin and hug your knee to your chest, stretching out the glute and hamstring. Walk forward and alternate knees.

Walking knee hugs

Front leg swings

Side leg swings with calf raises

Cross body toe touches

Alternating side lunges

3 point bent over hams stretch

WARMUP

Goblet squat

Squat into curtsy lunge

KB swing foot pop

Barbell deadlift

Back squat

You should feel all the tension in your glutes and hamstrings (not in your lower back)

Elevated foot Glute bridge

Toes pointed out at 45 degrees
Torso leaned slightly forward
Keep your chest up and knees out.
Keep lowering until your thighs are parallel to the ground, or even slightly below parallel if you have it in you.
Then stand back up to the starting position. 

Make sure you don’t lift your feet off the ground or round out your lower back as you perform the sumo squat.

DB sumo Squat

Sumo pulse squat

Superset

WEEK 3 - DAY 1 : Legs + Glute

Helen

Beck

Tani

WEEK 1 - DAY 1 : Legs + Glute

Lujain

WEEK 1 - DAY 2 : Arms + Shoulder & ABS

Similar to my last comment on the previous workout, I wasn’t sure what muscle I was meant to feel. For example on the Bulgarian split squat, I felt it more on my quads than glutes as I wasn’t sure if my upper body was meant to be straight or 45 degree, and if my split stance was meant to wide or close. Also, I wasn’t sure if it was meant to be 12 for each leg or in total for both legs.

Sara

Veronica

WEEK 1 - DAY 3 : Glutes + Hamstring

Skylar

WEEK 1 - DAY 4 : Chest + Back & Cardio

Deborah

WEEK 1 - DAY 5 : Glutes + Quads

WEEK 1 - DAY 6 : StairMaster cardio

WEEK 1 DAY 6: EXTRA - Full Body

WEEK 2 - DAY 1 : Legs + Glute

WEEK 2 - DAY 2 : Arms + Shoulder & ABS

WEEK 2 - DAY 3 : Glutes + Hamstring

WEEK 2 - DAY 4 : Chest + Back & Cardio

WEEK 2 - DAY 5 : Glutes + Quads

WEEK 2 - DAY 6 : StairMaster cardio

WEEK 3 - DAY 2 : Arms + Shoulder & ABS

WEEK 3 - DAY 3 : Glutes + Hamstring

WEEK 3 - DAY 4 : Chest + Back & Cardio

WEEK 3 - DAY 5 : Glutes + Quads

WEEK 3 - DAY 6 : StairMaster cardio

WEEK 4 - DAY 1 : Legs + Glute

WEEK 4 - DAY 2 : Arms + Shoulder & ABS

WEEK 4 - DAY 3 : Glutes + Hamstring

WEEK 4 - DAY 4 : Chest + Back & Cardio

WEEK 4 - DAY 5 : Glutes + Quads

WEEK 4 - DAY 6 : StairMaster cardio

WEEK 2 DAY 6: EXTRA - Full Body

WEEK 3 DAY 6: EXTRA - Full Body

WEEK 4 DAY 6: EXTRA - Full Body

WEEK 3 - DAY 1 : Legs + Glute

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