Name: Playbook - Arev @endicci - WK 1-6 TUESDAY
Uploaded: 2022-10-01T14:56:01.680Z
Duration: 70 min
Description: WK 1-6 TUESDAY

Rehan

Abby

I never don’t sweat when I do your workouts 😆

Erisa Adams

It’s either me or it’s you, either way I’m always dead 🥱😫

I meant to rate 5 stars I accidentally put 1 lol sorry

Yuli

girl i am deadddd this was such a good lift!!!

Grace

TEMPO: 2 sec hold at the top of every 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

- 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

Complete each leg for the listed reps!
- Shin directly above ankle at the bottom of the movement
- Lean forward while maintains a neutral back to emphasize tension on glutes 
- Push through front leg to rise up, try not to launch off the back leg

Smith Machine Front Foot Elevated Reverse Lunge

- 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

Each rep has 4 second negative
LAST SET:
1. 8 reps with 4 second negative
2. Drop weight, pump another 10 reps

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- 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 1-6 TUESDAY

Meera

Im so excited for this! I was stuck on what exercise to do today and I opened the app and saw the update, my arms are on fire! Literally best program out ❤️

WK 1-6 TUESDAY

Community

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