Name: Playbook - Arev @endicci - WEEK 4 / DAY 5
Uploaded: 2022-12-27T22:24:46.168Z
Duration: 60 min
Description: WEEK 4 / DAY 5

Huma Aziz

Daniela

Abby

Shyann

Work your way up in weight and down in reps!

- Elevate your heels by using a plate or platform
- With the barbell on your back, lower yourself down, allowing the knees to pass forward
- Keep your chest upright and don’t fold over

Heels Elevated Barbell Squat

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- 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

- 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

- Start with your back foot on top of an elevated surface 
- Slight forward lean to emphasis tension on glutes
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

BW Bulgarian split squat

BSS Superset

- Start with a shoulder width stance
- Push your hips back and hinge as far as you can (without squatting g down)
- Keep your knees in line with your toes and your chest up
- Extend your legs to come up

Reverse hack squat good morning

WEEK 4 / DAY 5

kenny

Angelica Fosu

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

Alyxandra

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

Izabell

WEEK 1 / DAY 3

Chest muscles I didn’t know I had are hurting

Karen

WEEK 1 / DAY 4

Bashayer

Elena

WEEK 1 / DAY 5

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

taylor

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

WEEK 4 / DAY 4

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 8 / DAY 3

WEEK 8 / DAY 4

WEEK 8 / DAY 5

WEEK 8 / DAY 7

WEEK 9 / DAY 1

WEEK 9 / DAY 2

WEEK 4 / DAY 5

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