Name: Playbook - Arev @endicci - W4 / THURSDAY
Uploaded: 2022-10-01T14:56:02.988Z
Duration: 75 min
Description: W4 / THURSDAY

taylor

This was tough! 🥲 BUT LOVE IT 🔥🔥🔥

Sara

Adriana Arredondo

Johana

Frida

TEMPO: 1 second hold at top, 4 second negative

- 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

- 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

Complete each leg for the listed reps!
- Shin directly above ankle at the bottom of the movement
- Lean forward while maintains a neutral back to emphasize tension on glutes 
- Push through front leg to rise up, try not to launch off the back leg

Smith Machine Front Foot Elevated Reverse Lunge

DROP-SET:
1. 10 reps
2. Drop weight 1 level: another 10 reps
20 reps is 1 set

- Keep hips pinned on pad
- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings.

Hamstring curls

- 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

High Stance Leg Press

- 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

W4 / THURSDAY

Just finsihed the first day, already feeling the burn. Love it!

Ester

Love this! Good variety and good to have lots of single leg work. Thank you xx

Catherine Hannigan

Camila

W1 / MONDAY

Loved it!! Very short, so I was able to push myself more.

Emilė

Haley

It was a little short. Perhaps adding some ab work afterward would be good

Taja

W1 / TUESDAY

Narre

My Arms Burned! But Totally Worth It🙌🏾

Meka

WK 1 / WEDNESDAY

Bro I am not gonna walk tomorrow, the hamstring curls were something else

Anna

Angelica

Erisa Adams

W1 / THURSDAY

amazing. incredible. death. all in one. love it sm

Shyann

Donkey kick be killing my back ☹️🤐

W1 / SATURDAY

Bryana

My booty is gonna be killer for summer 🔥

Jessica Lueder

W2 / MONDAY

Pati

Loved the sprints, but not into the abs wod. Got me terribly dizzy, but possibly because of my form/core/breathing.

I love sprints so much they make me feel so powerful!

W2 / TUESDAY

Noodle arms! Great program with enough variation to stop me from getting bored.

I think it’s better to provide alternative exercises. Some people may not be able to do certain exercises due to certain circumstances.

Alicia Beatrice

WK 2 / WEDNESDAY

Kyra

i wanna vomit but i mean that in the best way possible 🫠

W2 / THURSDAY

Alyxandra

I’ve gotten so much stronger it’s crazy! When I started this I couldn’t complete the workouts and now I can complete them and feel amazing afterwards ✨❤️👌

W2 / SATURDAY

W3 / MONDAY

I died and lost form on the 5th round of the ab workout 😰🔥

The 35-0-35-0-35 for 5 rounds is confusing 
I use my interval timer and idk if I’m doing the times correctly

Alex Lee

Girl I did 5.0 incline on 8.5 speed🥵 I’m dead, thank you.

Maddie

W3 / TUESDAY

Damaris

WK 3 / WEDNESDAY

Hayley

I agree with another comment - feeling pretty weak (not in a good way) from this workout, not sure what it is though:(

W3 / THURSDAY

in one exercise doesn’t show how many reps/sets

Vivian

Bomb workout, had me sweating in this cold weather for sure lol

Susi

WK 3 / FRIDAY

You have two sets of hip thrust as exercises so I did squats for one

W3 / SATURDAY

sumo deads into rdls is the reason why I’m DEAD !!! but the pump was fireee

Jess

W4 / MONDAY

I used to hate training abs but I love these circuits!

W4 / TUESDAY

WK 4 / WEDNESDAY

Great workout , love your ab workouts !!! 😭

stayce

WK 4 / FRIDAY

W4 / SATURDAY

Eleah

W5 / MONDAY

W5 / TUESDAY

can’t lift my arms but it’s fiiiiiine🥲

Rene

WK 5 / WEDNESDAY

Okayyyy what was that ☠️ such a killer workout! My legs are shaking

Yuli

W5 / THURSDAY

WK 5 / SATURDAY

Legs shaking like always, best way to start the year for sure

W6 / MONDAY

WK6 / TUESDAY

Danielle

Dilya

WK 6 / WEDNESDAY

W6 / THURSDAY

WK 6 / FRIDAY

loveddd it, i’m seeing so much progress! can’t wait to start booty 2.0 💗

apple

W6 / SATURDAY

Killer workout! 😰 But I still can’t seem to feel my glutes during the bulgarians, even when I’m leaning forward and hinging my hips :( I couldn’t finish the recommended reps bcs I was concerned it would grow my quads instead (bcs I’m quad dominant)

W7 / MONDAY

my arms were giving out mid through the workout ! loved it !

WK 7 / WEDNESDAY

W7 / THURSDAY

WK 7 / FRIDAY

I’ve seen so much progress in myself with your programs. 🖤🪽

Hala

W7 / SATURDAY

Girl I’m so much stronger and have some mega 🍑 gains at the end of this program

Amazing as always and I’m getting stronger ✨

Stephanie

W8 / MONDAY

WK8 / TUESDAY

WK 8 / WEDNESDAY

Angelly

every time I finish this workouts i don’t feel my legs but I’m pretty happy

W8 / THURSDAY

These workouts simplify my whole life. And they’re killer! Seeing myself grow is such a good feeling.

W4 / THURSDAY

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