Name: Playbook - Arev @endicci - WK 1/2/3 DAY 1
Uploaded: 2022-12-04T06:47:00.174Z
Duration: 65 min
Description: WK 1/2/3 DAY 1

Sabrina

I haven’t felt humbled lifting wise in over a year, this def pushed the limits. My glutes and hammies r vibrating in place while I eat my chicken rn😄

Daniah

Desire

Rosie

i got my first fistbump at the gym while doing this workout and i felt so good afterwards <33

Lovely lady with a passion for fitness. Made me love training ❤️

Annie

Trisha

Hayam

I loved the workout!! Definitely a good sweat!

Allysia

Grace

I’m pretty sure I will not be able to sit down tomorrow, my flutes where on fire 😮‍💨😮‍💨

Estefana

Martha

Frida

definitely a learning experience. it was my first time ever ever lifting in a gym. the most intimidating part is walking in. put a hat on, wear a mask, and use headphones. you got this!

Sheily

The most difficult workout so far. RDLs are at 165 now 🥰 2 months ago, I could only lift 90. 😗

Nageen

Day 1 had me walking like bambi… but like in a good way ♥️

Keilani

Halli

Lauren

Mélanie Blais

Really great booty burn! Pretty sure I died during the slow step ups and the finisher of 60 kick backs 💪♥️

Amaya Fit

My legs be lookin so good, thanks queen. Lots of love from germany 💓

Julia

Anonymous

Girl I’m not religious but I had to pray to all the leg gods out there to give me the strength to finish this

Monica

Momina

Vivian

I can see my muscels grow after this workout 😍 goddamn

Anissia

AMAAAAAZING. I swear I can’t feel my legs

Yuri

Honestly it was a killer! loved every single exercise! 
thank you sm for this!! 🔥💪🏼💖

Ruth

Literally amazing my glutes are burningggg but like in a good way? Thank you lovely!!

Sarah

Super fun & intense 🔥 

Today made me realize I haven’t been challenging myself or trying hard enough. Really enjoy your training style! Excited for the rest :)

Denise :)

Angela

Amazing! The booty pump is out of this world!

Gabrielle

My glutes felt numb after the hip thrust 🥵

Holy fuck. Best work out ever. I died and then came back to life. 
Thank you ♥️

Carly

Can’t even flex my booty from how sore I already am!

Bella

It was amazing!! First time I ever trembled after rdls 😲 i love the explanations with videos and and everything else included!! I was satisfied with Arev’s pdf booty guide, but this is next level 🔥 🔥

Jenny

I’m obsessed with this app and your workouts

Cecelia

Loved it!!! Sweating like crazy but wow do I feel good

Was a challenging Workout, But i really enjoyed it!!!

TEMPO: 2 sec hold at top of each rep

- 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

Alternate which leg goes first every set

- Place the weight on the side of your thighs right above your knee
- Keep your toe pointed forward (not towards the ceiling)
- Use your palm to hold the plate in place, do not assist with it
- Raise your leg towards the ceiling

Standing Weighted Lateral Raise

- 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

RDL & THRUST

DROP-SET:
1. 10 reps weighted
2. 10 reps body weight
20 reps = 1 set for one leg

- Holding dumbbells at your sides, or the center of your chest like shown
- Use a stable surface, if you can find a hard/flat surface use that instead of a bench
- To put emphasis on the glutes, you want to have a nice forward lean without rounding your back
- Place foot up onto the box and push through your heel to stand up. Don’t use ANY support from the back leg
- Rock forward slightly, shift your weight to that front leg, and push
- Bring the other leg up
- Step down and repeat 
- Work both sides.

DB step ups

TEMPO: Pause for 1-2 seconds at the bottom of the reps

- Start with the barbell on your upper back
- Place one foot on the bench, lower down you’re sort of resting on the bench and put the opposite leg in front of you
- At the bottom of the movement you want your knee above your ankle, and your torso slightly leaning forward for GLUTE emphasis 
- Push through your heel and stand up

Barbell Bulgarian split squats

TEMPO: 1 second hold at the end of each rep
DROP-SET:
1. 10 reps 
2. Lower weight one level - another 10 reps
3. Lower weight one more level - another 10 reps
30 reps with no rest = 1 set
Repeat 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

Straight Leg Angled Kickback

WK 1/2/3 DAY 1

Adriana Arredondo

It was a great workout! I definitely felt the burn! Unfortunately, my gym was ridiculously busy and I couldn’t finish the workout but I’m very happy with the plan so far!!

Zack

WK 1/2/3 DAY 2

Alex Lee

Pati

I think its a bit excessive to have 4 sets for ab training. I don’t feel engagement after 2 sets. I don’t think there should be a day set for Ab training

Jaimey

WK 1/2/3 DAY 3

Neha Ahmed

WK 1/2/3 DAY 5

Damaris

WK 1/2/3 DAY 6

Andrea

The progress I've seen in my strength is insane only after a week

WK 1/2/3 DAY 7

Hannah

It was lit as usual however I am not sure how your rest days work exactly? How many days between the 1st day and the seventh?

Hala

WK 4/5/6 DAY 1

WK 4/5/6 DAY 2

WK 4/5/6 DAY 3

Yuli

WK 4/5/6 DAY 5

WK 4/5/6 DAY 6

Jules

WK 4/5/6 DAY 7

Cienna

Victoria

WK 7/8 DAY 1

Would you mind adding what muscle we should be concentrating on? Like where to activate and squeeze? Hopefully that makes sense. Love your program!

WK 1/2/3 DAY 1

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