Name: Playbook - Arev @endicci - DAY 8
Uploaded: 2022-10-01T14:56:01.421Z
Duration: 65 min
Description: DAY 8

Huma Aziz

Alyxandra

Jessica

Adamaris

Halli

Hannah

Erisa Adams

Cristal Altamirano

- 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

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

DB heels elevated goblet squat

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

BW Jump squats

Quad Superset

Leg extensions, straight into barbell walking lunges (use no weight if needed), back into leg extensions again (drop weight so you can do 20 again)

- 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 EA 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

DROP WEIGHT from previous 20

- 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

Quad superset

Press reps, hold, and more reps. Rest after the last set of 5 reps

- Place feet higher on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg Press

- Hold the lower position of the leg press
- Do not lower the weight until it is rested, keep it right before the rest point so there’s still tension on the legs

Leg Press ISO Hold

Leg Press Circuit

DAY 8

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

Leslie

DAY 4

what the efffff was that I was dead ☠️

Alex

DAY 6

Last exercise felt weird so I had to find an alternative

Sohini

Faisal Zidane

DAY 7

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 8

Community

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