Name: Playbook - April Imholte - Week 5-8 Day 1: Legs & Glutes
Uploaded: 2021-01-18T22:32:21.009Z
Duration: 45 min
Description: Week 5-8 Day 1: Legs & Glutes

Weeks 5-8 we will focus on decreasing reps and increasing weight.  Remember form is always the priority.

Feet wide with toes angled out about 45 degrees.  Brace core as you squat low and blow air out as you push weight up

Sumo Squats
3 x 10-12

Place barbell on lower traps away from neck.  Bracing core, drive hips and Glutes back keeping back straight and looking slightly forward.  Contract Glutes and drive weight up through heels

Good Mornings 
3 x 10-12

Rest barbell pad on hips.  Drive butt down towards ground and thrust up through heels towards ceiling.  Keeping chin tucked and eyes looking forward (not up towards ceiling)

Barbell Hip Thrust 
3 x 10-12

Lying on stomach, place pad just above ankles.  Drive feet up towards Glutes squeezing at the top.  Slowly lower back to starting position

Prone Hamstring Curl
3 x 12

Attach cable to ankle strap with cable system in lowest position.  Drive knee up towards chest and kick straight back squeezing glute

Cable Glute Kickbacks
3 x 12 each

Holding bar between legs, roll shoulders back and brace core.  Drive hips back (with straight legs & a soft bend in the knee...do NOT lock joints out). Driving through heels, push weight forward and up to return to starting position

Week 5-8 Day 1: Legs & Glutes

More workouts from April Imholte