Name: Playbook - Arev @endicci - (WK 3/4) DAY 2
Uploaded: 2022-10-01T14:56:02.915Z
Duration: 60 min
Description: (WK 3/4) DAY 2

Taylor

Jamileth

I was sweating buckets! Really good leg day!

Kyra

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

- Keep a slight bend at both knees, but place the non working leg further back
- Hinge coming straight down and keeping the dumbbells as close to your body as possible 
- Keep a neutral spine as you come down
- Pull the weight up by pushing your hips forward (think hip thrust)

B-stance weighted RDL

- Lean forward (while maintaining a straight back) to put more emphasis on your glutes
- Shin above ankle
- You can use DB in one hand or both hands, whichever feels comfortable

Bulgarian Split Squats

RDL & Split Squat

Complete each leg for the listed reps!
- Shin directly above ankle at the bottom of the movement
- Lean forward while maintains a neutral back to emphasize tension on glutes 
- Push through front leg to rise up, try not to launch off the back leg

Smith Machine Front Foot Elevated Reverse Lunge

Complete both on one leg before moving onto the next

- 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

- Use the fact that you don’t have to hold onto a weight to your advantage and make sure form is perfect
- Maintain a forward lean without bending your back
- Shift all of your weight onto that front foot and push against your heels using your glutes to stand up
- Don’t use your back leg at all, if you can find an elevated surface, it doesn’t even ever have to touch the ground

BW Step Ups

Step-Up Dropset

- 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

(WK 3/4) DAY 2

Ria Dey

Alyxandra

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

Inès

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

Alexia

(WK 1/2) DAY 2

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 3/4) DAY 2

Community

More workouts from Arev @endicci