Name: Playbook - Arev @endicci - LEGS (GLUTE FOCUSED)
Uploaded: 2022-10-01T14:56:02.765Z
Duration: 55 min
Description: LEGS (GLUTE FOCUSED)

Maud

Legs are shaking and feeling amazingly awful <333

danielle 

THANK YOU! THANK YOU! I love your workouts so much, which have made me consistent and have been seeing progress. 🥺❤️

Ayleen Garcia

great workout that includes lunge variations (I struggle with lunges so it was a nice challenge)

Nica

Absolutely AMAZING!! Hit some great PRs and was challenging but made it through 🥰

Sylvie

Rama

- 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 by standing both feet on the plates
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front heel and stand back up
- Repeat on the opposite leg
- Use squat rack to make loading the weight easier

Barbell Deficit reverse lunges

- Start with your back foot on a platform resting on your toes 
- Place your front leg in front of you
- Keep a forward lean and lower your weight without bending your back
- Check different strides and length to see how far you should put your front foot to feel a full stretch in your glutes
- Push through your front leg engaging your glutes to come up

Rear foot elevated split squat

- Keep a slight bend at both knees, but place the non working leg further back
- Hinge coming straight down and keeping the dumbbells as close to your body as possible 
- Keep a neutral spine as you come down
- Pull the weight up by pushing your hips forward (think hip thrust)

B-stance weighted RDL

- 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

LEGS (GLUTE FOCUSED)

Leah

ALL Legs

Absolute killlllleeerrrr 🥵 can’t walk

Erisa Adams

Loved it !! I needed to hit quads so
This was the best !

Saryana

Paola

Quad Focused

Quad Focused 2

Killer workout, absolutely LOVED every part of it! I know I'll be feeling it at work tonight 🥲😭

LEGS (GLUTE FOCUSED)

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