Name: Playbook - Arev @endicci - WEEK 1 / DAY 5
Uploaded: 2022-12-27T22:24:46.055Z
Duration: 70 min
Description: WEEK 1 / DAY 5

Bashayer

Elena

taylor

Try to control the weight on the way down. Extremely slow

- 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

- Start with a barbell on your upper back
- Press hips back and lower down until your glutes touch the box, rest fully
- Press through heels and stand back up

Barbell box squats

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

BW Jump squats

QUAD CIRCUIT

- Position your feet so that the tip of the bar you’re going to grip is right in line with your mid foot
- Hinge at the hips, feeling the stretch in your hamstrings till your hands reach the bar
- Bring the bar up by pushing your hips forward like a hip thrust, engage both your hamstrings and glutes

Landmine RDL

5 sec negative on each rep

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Smith Machine Good Mornings

Back to back with no rest, rest after second exercisw

- 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

- 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

Leg Press Circuit

5 sec negative every rep

FOR LAST SET:
1. 8 reps like normal with 5 second negative
2. Drop weight and rep out 10 more

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

Lying Hamstring Curl

WEEK 1 / DAY 5

kenny

Angelica Fosu

Huma Aziz

WEEK 1 / DAY 1

Desada

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

Lesley

Mariam

WEEK 1 / DAY 2

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

Izabell

Leah

WEEK 1 / DAY 3

Karen

Abby

WEEK 1 / DAY 4

Gabrielle Rick

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

Shyann

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

WEEK 5 / DAY 3

WEEK 5 / DAY 4

WEEK 5 / DAY 5

WEEK 5 / DAY 7

WEEK 6 / DAY 1

WEEK 6 / DAY 2

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

WEEK 7 / DAY 4

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 1 / DAY 5

Community

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