Name: Playbook - Arev @endicci - (WK 1/2) DAY 2
Uploaded: 2022-10-01T14:56:02.876Z
Duration: 60 min
Description: (WK 1/2) DAY 2

Inès

Shaking legs at light weights?!?! Who am I

Alyxandra

Alexia

Jessica

i literally can’t walk or breathe and i’m obsessed with the feeling

Katiannah

Krista

Erisa Adams

TEMPO: 2 sec hold at top of rep

- Bring the bar down and thrust forward and upwards through your heels
- Keep chin tucked in the entire time
- Locked out at the top and feel it in your glutes!

Barbell Hip Thrust

- Hinge at the hips and push them back to get a stretch in your glutes and hamstrings
- Push forward through your glutes like you would with a hip thrust to move the bar up
- Your arms are strings! They’re just holding the bar, nothing else. Do not raise the bar by pulling with your arms or shoulders

Romanian Deadlift

Drop to a pair of lighter DBs and push till failure

- 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

DB RDL

RDL Failure

Complete exercises back to back on one leg before moving onto the next

- Keep a relatively upright torso for this 
- Keep your leg straight while you pull your foot back and out 45 degrees
- Don’t pull back straight like a regular kickback, you want to turn your foot out and to the side

Straight Leg Angled Kickback

- Start with your back foot on a platform resting on your toes 
- Place your front leg in front of you
- Keep a forward lean and lower your weight without bending your back
- Check different strides and length to see how far you should put your front foot to feel a full stretch in your glutes
- Push through your front leg engaging your glutes to come up

Rear foot elevated split squat

Split & Kickback

- Holding dumbbells at your sides, or the center of your chest like shown
- Use a stable surface, if you can find a hard/flat surface use that instead of a bench
- To put emphasis on the glutes, you want to have a nice forward lean without rounding your back
- Place foot up onto the box and push through your heel to stand up. Don’t use ANY support from the back leg
- Rock forward slightly, shift your weight to that front leg, and push
- Bring the other leg up
- Step down and repeat 
- Work both sides

DB step ups

(WK 1/2) DAY 2

Ria Dey

What a pump!! Def pushed me to my limits today!

Cristina B.

(WEEK 1/2) DAY 1

This is one of my fave lat days I’ve ever done

(WEEK 3/4) DAY 1

Man those candlestick crunches make me feel so dumb lmao! I constantly slip - need tips! I try and control my movements but nahhh gravity pulls me apart

Your video for the raised heel touch hasn’t been working 😔 I’m dumb and can’t figure it out

(WK 1/2) DAY 2

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