Name: Playbook - Ana Snyder - W4/D4 Legs
Uploaded: 2021-11-04T19:33:35.772Z
Duration: 30 min
Description: W4/D4 Legs

- 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

-Do one lunge forward, put weight in your front foot to propel yourself back up
-Swing that same leg directly into a back lunge. 
-Remember to keep the front knee in line with the ankle.

Pendulum lunges

-Lie flat on your back with your heels on your foam roller.
-Bridge your hips up into the air and hold them this way the entire movement.
-Bend your knees and bring your heels as close to your butt as you can. Then straighten them out.

Hamstring curl with foam roller

W4/D4 Legs

Givel

Tymbre Jantz

W1/D1 Back + Shoulders

Elisa

W1/D2 Legs & Glutes

W1/D3 Shoulders + Arms

W1/D4 Legs

W1/D5 Full Body

W2/D1 Back/Shoulders

W2/ D2 Legs + Glutes

W2/D3 Shoulders + Arms

W2/D4 Legs

W2/D5 Full Body

W4/D4 Legs

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