Name: Playbook - Arev @endicci - DAY 13
Uploaded: 2022-10-01T14:56:01.448Z
Duration: 70 min
Description: DAY 13

Frida

I had to finish early because my gym gets packed and EVERY machine I needed was used lol

Erisa Adams

- 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

- 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

- Start with a barbell on your upper back
- Step forward with the first leg and lower down
- To make sure we have a glute bias: try to have a slight forward lean (without rounding your back), and when you get lower, bring in your front knee a little bit towards the center of your body to get a full stretch
- Bring back leg even with the first then step forward with this leg

Barbell walking lunges

Full Leg Circuit

DROPSET:
1. 10 reps
2. Drop weight, another 10
20 reps total before moving onto curls

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly.

Leg extensions

DROPSET:
1. 10 reps
2. Drop weight, another 10
20 reps total before moving onto curls

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

Lying Hamstring Curl

Leg Machines

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Smith Machine Good Mornings

ALTERNATE WHICH LEG GOES FIRST EVERY TIME YOU COME BACK TO THIS

- 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

Smith Superset

TEMPO: 4 sec negative

- Start with bar in your hands on an elevated surface (like a plate)
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Use the platform under your feet to lower the bar further than you normally would be able to do
- Drive your hips forward and use your hamstrings to power back to standing

Deficit Romanian deadlifts

DAY 13

Alyxandra

Shae

Izabell

DAY 1

Nice intense workout but I can’t even do the bar for the preacher curls how am I supposed to drop weight 😭😭

Huma Aziz

Linda

DAY 2

My confidence in upper body strength is growing thank you so much sis you don’t realize how much you help us 🫶🏽

Jasmine Schaeffer

Alicia

DAY 3

Was fan freaking tastic let me TEELLL YOU

Leslie

DAY 4

what the efffff was that I was dead ☠️

Halli

Alex

DAY 6

Jessica

Last exercise felt weird so I had to find an alternative

Sohini

Faisal Zidane

DAY 7

DAY 8

Adamaris

Literally falling in love with arm day because of your program!! You have no idea 🥰🥰

DAY 13

Community

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