Name: Playbook - Arev @endicci - DAY 6
Uploaded: 2022-10-01T14:56:01.351Z
Duration: 70 min
Description: DAY 6

Alicia

what the efffff was that I was dead ☠️

Halli

Alex

Couldn’t finish it cuz i was too tired but it was good

Faisal Zidane

Hey! ❤️ I just sent you a request on Facebook if you can please accept me

Karen

I didn’t want to go into the gym today and had a rough start getting the equipment but I pushed through and finished this workout and I feel so accomplished thank you for this your workouts are what drag me to the gym 🥺❤️

Ashley

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

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 6

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

DAY 3

Was fan freaking tastic let me TEELLL YOU

Leslie

DAY 4

Jessica

Last exercise felt weird so I had to find an alternative

Sohini

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

Cristal Altamirano

DAY 11

Frida

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

DAY 6

Community

More workouts from Arev @endicci