Name: Playbook - Arev @endicci - (WK 3/4) DAY 6
Uploaded: 2022-10-01T14:56:02.825Z
Duration: 65 min
Description: (WK 3/4) DAY 6

Monique

Abby

Alyxandra

Valarie

- Lower(rise) your chest and hips at the same time
- Try to push through your heels to put an emphasis on your glutes

Barbell Back Squats

- 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

- Place foot up onto a box or bench that’s aligned with the center of the smith bar 
- Use the smith machine to set up positions that are usually hard with dumbbell
- For example, at the bottom of the movement, try to have your knee and ankle as align as possible. Use the bar behind your back as leverage 
- Keep a slight forward lean
- Push through the heel of the front leg
- Do NOT lift off back leg

Smith Machine Lateral Step Ups

- 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

- Place DB on your thigh
- Place your upper back on the box 
- Push through your heel raising your hips 
- Engage your glutes at the top

DB SL hip thrust

Superset

- Keep hips pinned on pad
- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Lying Hamstring Curl

- 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 6

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

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 6

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