Name: Playbook - Arev @endicci - WK 5/6 LEGS
Uploaded: 2022-10-01T14:56:01.434Z
Duration: 70 min
Description: WK 5/6 LEGS

My first workout with you was awesome 👍🏽

Briana

- 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

- Keep a slight bend at both knees
- Hinge coming straight down 
- Keep a neutral spine as you come down
- Pull up keeping your lats engaging

B-stance Barbell RDL

- 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

- 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

Quad Superset

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

Lying Hamstring Curl

10 reps EACH leg

- 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

Superset 2

- 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

WK 5/6 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

Myer

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

Insanely good my quads have never felt like this before

Huma Aziz

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

WK 5/6 LEGS

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