Name: Playbook - Arev @endicci - WK 1/2/3 DAY 5
Uploaded: 2022-12-04T06:47:00.184Z
Duration: 75 min
Description: WK 1/2/3 DAY 5

Hayam

Zack

Neha Ahmed

Having so much fun trying this new split, def kicking my butt

Andrea

simran hunjan

These workouts are the best. I feel myself getting stronger already. I’m dead After this but in the best way possible

Cecelia

Workouts are challenging and it’s amazing. I’m pretty happy with the app.

Jessica

- 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

ALTERNATE WHICH LEG GOES FIRST EVERY SET FOLLOWING THE RDLS

- Place DB on your thigh
- Place your upper back on the box 
- Push through your heel raising your hips 
- Engage your glutes at the top

DB SL hip thrust

RDL & THRUST

- 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

- 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

Superset

- Hold the dumbbell with both feet
- Bring the dumbbell toward your glutes 
- Focus on the mind muscle connection with your hamstrings
- It can helpful to use a bosu ball, but you can even use a bench (decline specifically can help with range of motion)

DB hamstring curls

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

Lying Hamstring Curl

TEMPO: 2 second hold at top
- 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

WK 1/2/3 DAY 5

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

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!!

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

Damaris

Lauren

WK 1/2/3 DAY 6

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

Momina

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 5

Community

More workouts from Arev @endicci