Name: Playbook - Arev @endicci - WEEK 1 / DAY 1
Uploaded: 2022-12-27T22:24:46.031Z
Duration: 76 min
Description: WEEK 1 / DAY 1

kenny

Angelica Fosu

Huma Aziz

Elena

Desada

brittany robinson

Qatr ElNada Zahran

Alba

Gabrielle Rick

lucky

Lesley

Mariam

Dying! My legs are absolutely shaking! Loved it 🤘🏻

Kenz

Izabell

Abby

Bella

Erisa Adams

didn’t know my glutes could hurt so good

Shyann

LEGS (GLUTE FOCUSED)

Please read tempo adjustments and rep explanations in workout descriptions. Have fun 🫶🏻

HOLD FOR 2 SEC AT TOP OF EVERY REP AND SQUEEZE

- 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

Work your way up in weight and challenge yourself till you get to a weight you can only do 5 of

- Hinge at the hips and push them back to get a stretch in your glutes and hamstrings
- Push forward through your glutes like you would with a hip thrust to move the bar up
- Your arms are strings! They’re just holding the bar, nothing else. Do not raise the bar by pulling with your arms or shoulders

Romanian Deadlift

- 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 so both legs are now extended
- When lowering weight down, try to keep back straight with a slight hinge to emphasize glute bias

Deficit barbell split squats

- 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

REPS EXPLAINED:
1. 10 reps 
2. Drop weight to half: another 10 reps
Hold at the top of every rep for a second. Pause and feel the contraction 

For last set: choose med challenging weight and go till failure for both legs 


- 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

Glute med kickback

WEEK 1 / DAY 1

Great, I just wish there was alternatives for beginners. But overall I try and give it my all

WEEK 1 / DAY 2

At first I didn’t think it would hurt this bad… IT DID. Another killer workout by Arev!!

Leah

WEEK 1 / DAY 3

Karen

WEEK 1 / DAY 4

Bashayer

taylor

WEEK 1 / DAY 5

Jessica

WEEK 1 / DAY 7

T bar video and explanation isn’t showing

Sheily

The videos for t bar rows and smith machine rows aren’t working but solid workout !

WEEK 2 / DAY 1

I can only see 1 exercise but it says it’s about a 45 min long workout

WEEK 2 / DAY 2

I loved this workout sm!! I feel swole 😎😎😎🫶🏽

Stephanie

WEEK 2 / DAY 3

Carolina

can’t walk but in the best way possible

WEEK 2 / DAY 4

WEEK 2 / DAY 6

WEEK 2 / DAY 7

WEEK 3 / DAY 1

WEEK 3 / DAY 2

WEEK 3 / DAY 3

WEEK 3 / DAY 4

Noemi

The step up circuit fucked me up 😅🤩 but I love it

WEEK 3 / DAY 5

WEEK 3 / DAY 7

WEEK 4 / DAY 1

WEEK 4 / DAY 2

WEEK 4 / DAY 3

Daniela

WEEK 4 / DAY 4

WEEK 4 / DAY 5

WEEK 4 / DAY 7

such a good pump from this workout!! 10/10 🍑🍑

WEEK 5 / DAY 1

Varinder

arms r unwell after those inverted rows 🫠

WEEK 5 / DAY 2

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WEEK 5 / DAY 4

WEEK 5 / DAY 5

WEEK 5 / DAY 7

WEEK 6 / DAY 1

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WEEK 6 / DAY 3

WEEK 6 / DAY 4

Emily

WEEK 6 / DAY 5

WEEK 6 / DAY 7

Ok you didn’t have to kill me like that …

WEEK 7 / DAY 1

Yolanda

WEEK 7 / DAY 2

WEEK 7 / DAY 3

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WEEK 7 / DAY 5

WEEK 7 / DAY 7

WEEK 8 / DAY 1

WEEK 8 / DAY 2

Crazy to think these made me almost puke in the beginning….

WEEK 8 / DAY 3

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WEEK 8 / DAY 5

WEEK 8 / DAY 7

WEEK 9 / DAY 1

WEEK 9 / DAY 2

WEEK 1 / DAY 1

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