Name: Playbook - Arev @endicci - DAY 21
Uploaded: 2022-10-01T14:56:01.497Z
Duration: 65 min
Description: DAY 21

Huma Aziz

Cristal Altamirano

- 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

10 reps each leg (20 walking lunges total)

- 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

- Hold dumbbell up with palms up 
- Step sideways and lower down into a squat, before coming up and stepping together

Side Step Goblet Squat

10 reps each leg, do both legs at one time by alternating which leg goes up every rep

- 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

Leg Circuit

- Elevate your heels by using a plate or platform
- With the barbell on your back, lower yourself down, allowing the knees to pass forward
- Keep your chest upright and don’t fold over

Heels Elevated Barbell Squat

- Push your hips as you come down
- Reach parallel and explode up

BW Jump squats

Quad Burner

DAY 21

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 😭😭

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

Erisa Adams

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 9

My arms were so sore I almost flew off the treadmill

Cara

Add alternative workouts in case benches or machines are taken 😊

Sarai

DAY 10

Great workout! I would have added a bulgarian split squat.

Rubi

DAY 11

Frida

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

DAY 21

Community

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