Name: Playbook - Andres Tovar - WEEK 1 - DAY 1 (GLUTES/CARDIO)
Uploaded: 2022-03-31T06:16:54.377Z
Duration: 45 min
Description: WEEK 1 - DAY 1 (GLUTES/CARDIO)

Jael

This leg day routine will place more emphasis on the glutes and you will finish up with leg burner.

- Adjust for yourself
- Pedal at a steady pace for 5min

Recumbent Bike

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Squeeze your glutes throughout the movement
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- 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

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

- Adjust for appropriate range of motion
- Maintain a neutral spine 
- Open in 1 second and close for 3 seconds throughout the reps

Hip Abduction Machine

- adjust speed level to a steady challenging speed
- Perform each variation for a minute, once you complete all variations repeat 3 more times for a total of 4 rounds
- Select variation for the last interval

V1: Single step
V2: Skip step
V3: Low side step (right)
V4: Low side step (left)
V5: Cross body steps 
V6: Skip step kickback

Stair master

WEEK 1 - DAY 1 (GLUTES/CARDIO)

WEEK 1 - DAY 2 (PULL)

WEEK 1 - DAY 3 (QUADZZ)

Lotty

WEEK 1 - DAY 4 (ABS/PUSH)

WEEK 1 - DAY 5 (ABS/HAMSTRINGS)

WEEK 2 - DAY 1 (GLUTES/CARDIO)

WEEK 2 - DAY 2 (PULL)

WEEK 2 - DAY 3 (QUADZZ)

WEEK 2 - DAY 4 (ABS/PUSH)

WEEK 2 - DAY 5 (ABS/HAMSTRINGS)

WEEK 3 - DAY 1 (GLUTES/CARDIO)

WEEK 3 - DAY 2 (PULL)

WEEK 3 - DAY 3 (QUADZZ)

WEEK 3 - DAY 4 (ABS/PUSH)

WEEK 3 - DAY 5 (ABS/HAMSTRINGS)

WEEK 4 - DAY 1 (GLUTES/CARDIO)

WEEK 4 - DAY 2 (PULL)

WEEK 4 - DAY 3 (QUADZZ)

WEEK 4 - DAY 4 (ABS/PUSH)

WEEK 4 - DAY 5 (ABS/HAMSTRINGS)

WEEK 5 - DAY 1 (GLUTES/CARDIO)

WEEK 5 - DAY 2 (PULL)

WEEK 5 - DAY 3 (QUADZZ)

WEEK 5 - DAY 4 (ABS/PUSH)

WEEK 5 - DAY 5 (ABS/HAMSTRINGS)

WEEK 6 - DAY 1 (GLUTES/CARDIO)

WEEK 6 - DAY 2 (PULL)

WEEK 6 - DAY 3 (QUADZZ)

WEEK 6 - DAY 4 (ABS/PUSH)

WEEK 6 - DAY 5 (ABS/HAMSTRINGS)

WEEK 7 - DAY 1 (GLUTES/CARDIO)

WEEK 7 - DAY 2 (PULL)

WEEK 7 - DAY 3 (QUADZZ)

WEEK 7 - DAY 4 (ABS/PUSH)

WEEK 7 - DAY 5 (ABS/HAMSTRINGS)

WEEK 8 - DAY 1 (GLUTES/CARDIO)

WEEK 8 - DAY 2 (PULL)

WEEK 8 - DAY 3 (QUADZZ)

WEEK 8 - DAY 4 (ABS/PUSH)

WEEK 8 - DAY 5 (ABS/HAMSTRINGS)

WEEK 9 - DAY 1 (GLUTES/CARDIO)

WEEK 9 - DAY 2 (PULL)

WEEK 9 - DAY 3 (QUADZZ)

WEEK 9 - DAY 4 (ABS/PUSH)

WEEK 9 - DAY 5 (ABS/HAMSTRINGS)

WEEK 10 - DAY 1 (GLUTES/CARDIO)

WEEK 10 - DAY 2 (PULL)

WEEK 10 - DAY 3 (QUADZZ)

WEEK 10 - DAY 4 (ABS/PUSH)

WEEK 10 - DAY 5 (ABS/HAMSTRINGS)

WEEK 1 - DAY 1 (GLUTES/CARDIO)

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