Name: Playbook - Arev @endicci - WK 3/4 LEGS
Uploaded: 2022-10-01T14:56:01.354Z
Duration: 80 min
Description: WK 3/4 LEGS

Insanely good my quads have never felt like this before

Huma Aziz

Myer

Several of these exercises were a first for me and I’m actually looking forward to doing them again in the future!

Maya

- 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 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

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

DB RDL

- Start with a barbell on your upper back
- Step forward with the first leg and lower down
- To make sure we have a glute bias: try to have a slight forward lean (without rounding your back), and when you get lower, bring in your front knee a little bit towards the center of your body to get a full stretch
- Bring back leg even with the first then step forward with this leg

Barbell walking lunges

- 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

Superset

LAST TWO SETS ARE DROP-SETS!
Drop weight after 15 reps, and complete another 15 with no break

- 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

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

Lying Hamstring Curl

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

WK 3/4 LEGS

Great workout to do within a little over an hour!

Amanda

Coming back from a herniated disc and this was very doable and challenging.

Diana

Kenzie

WK 1/2 PUSH

i wanted to skip today, bc i was so tired, but this workout made me feel so strong & empowered <3 thanks girlie

Johanna

WK 1/2 PULL

I’m wabbling back to my car rn 🥲🤩🥳

Danielle

Jacky

🔥🔥🔥 it would be awesome if we could record how much weight we lifted!

WK 1/2 LEGS

I struggled with the tricep extensions I had to switch to a dumbbell 🥶

Erisa Adams

WK 3/4 PUSH

Grace

WK 3/4 PULL

WK 5/6 PUSH

Incorporated a couple leg supersets in here and Loved it even more!

Valarie

WK 5/6 PULL

My first workout with you was awesome 👍🏽

WK 3/4 LEGS

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