Name: Playbook - Arev @endicci - LEGS (GLUTES)
Uploaded: 2022-10-01T14:56:02.411Z
Duration: 75 min
Description: LEGS (GLUTES)

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

Sylvie

I nearly throw up everything was shaking 😂

Alyssa

Melissa

Will

I just realised that i paid my own killer

Iman

Jackie Romero

- 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

- Start with bar in your hands on an elevated surface (like a plate)
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Use the platform under your feet to lower the bar further than you normally would be able to do
- Drive your hips forward and use your hamstrings to power back to standing

Deficit Romanian deadlifts

- 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

- Lean forward (while maintaining a straight back) to put more emphasis on your glutes
- Shin above ankle
- You can use DB in one hand or both hands, whichever feels comfortable

Bulgarian Split Squats

RDL & Split Squat

- 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

- 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

LEGS (GLUTES)

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

Ariadna

Gabrielle Alsept

LEGS (SQUATS)

A great short leg day while still being thorough and leg shake inducing

Alyxandra

Gali

LOW REP GLUTES

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. 🥺❤️

LEGS (GLUTES)

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