Name: Playbook - Amy Williams - More 🎂 Than a Bakery
Uploaded: 2024-04-27T00:45:49.570Z
Duration: 75 min
Description: More 🎂 Than a Bakery

Amanda

SamSanchez19

Traci

I love Amy and her workouts! They’re amazing if you’re a seasoned lifter or if you’re just starting on your fitness journey!

Andrea

This was one of the hardest workouts I have ever done. I hope I can walk tomorrow 😱

Michele

Candice leatherberry

Use this workout as an additional or replacement to your leg day. 

How heavy should you be lifting? At whatever weight you are lifting, the last 2-3 reps need to be VERY difficult! Think you can do more than the reps listed? Go heavier or do the additional reps. You want that struggle!

- 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
- You will do 16 reps with a 10 second hold on the 8th & 16th rep. 
- That equals ONE rep in this move

Hip Thrust 8x8 + Hold

- Load bar and set at chest height 
- Set bench back enough so that front leg is bent at 90° at the bottom of the lift 
- Brace core and squat down, pushing up through your heel of the working leg

Smith Machine BSS

- Stand with your feet shoulder width apart, one leg slightly in front of the other 
- Use back foot to stabilize (mine is pressing against the bench for maximum stability) and keep a soft bend in your front knee
- Hinge at your hips, thinking about “shutting a door behind you” with your bum. 
- Run the dumbbell along your leg as you lower it toward the floor
- Do not lower any farther than your mid shin. 
- Press up through your heel as you hinge back up, engaging your glutes

Single Leg RDL

- Get into position and place the bottom of your foot on the handle or use an ankle strap (purchased on Amazon or some gyms carry them at the front desk)
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Glute Cable Kickback

- Sit on the edge of the hip abduction and lean slightly forward 
- Drive knees outward & return to starting position 
- You will do 10 reps and drop weight, 10 reps and drop weight, 10 reps and drop weight (and so on) with NO REST to complete all reps per set
- Put weight back at the heavier beginning weight to start each new set

More 🎂 Than a Bakery

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