Name: Playbook - Arev @endicci - DAY 4
Uploaded: 2022-10-01T14:56:01.344Z
Duration: 70 min
Description: DAY 4

Huma Aziz

Was fan freaking tastic let me TEELLL YOU

Erisa Adams

Leslie

It was my first time doing some of these workouts so it was a learning experience lol but loved it 🙏🏽

Cidney

Adamaris

Girl I almost fainted doing this workout 😭 I loved it!

Fernanda gonzalez 

Gracie 

Faisal Zidane

It was killer! I couldn’t finish off with the sprints 🥲

Alex

Anissia

I am slowing failing in love with sprints lol

Cristal Altamirano

- 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

- Complete the top half of the hip thrust motion rapidly like you’re pulsing

Hip Thrust Pulse

- Hold the very top of the motion
- It’s easy to lose contraction here especially if this is at the end of a set, but keep EVERYTHING engage
- Shut your eyes if you have to and visualize pushing the weight up with your heels. Tuck your pelvis in and squeeze!

Hip Thrust Hold

Reps listed for each leg (for example: 10 reps = 10 reps each leg)

- 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

Hip Thrust Crazy Circuit

- 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

- Place a dumbbell at your hips 
- Push against your heels and bring your hips up with a pelvic tilt
- Before lowering all the way down, lower a quarter of the way and complete the top half of the motion again

DB Hip Thrust 1 1/4

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

BW Jump squats

Deadlift & Thrust

Repeat 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

- Hips and knees bent, use the stabilizing leg as leverage and push it into the grown
- Use glute to kick your working leg back and up, without bending ur lower back
- Hold at top

Cable Donkey Kickback

Kickback Superset

Use the sides of the treadmill to rest during your rest. Lower yourself onto the treadmill and complete your sprint interval!

If running on the treadmill is scary for you, run outside! Same concept, you can just walk during your rest portions.

Sprints

DAY 4

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

what the efffff was that I was dead ☠️

Halli

DAY 6

Jessica

Last exercise felt weird so I had to find an alternative

Sohini

DAY 7

DAY 8

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 4

Community

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